Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
Strength
Snatch
• 5 sets: 1 rep AHAP
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.
Smolov Jr. – week 1, day 1
Back Squat
• 6 sets: 6 reps at 70%
Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions
Conditioning
8 min AMRAP:
• 8 Dumbell Power Snatch 50/35# (right arm)
• 8 Pull-ups
• 8 Dumbell Power Snatch 50/35# (left arm)
• 8 Push-ups