Warm-up
• Tabata Air Bike
2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Push-ups
• 5 Strict Pull-ups
Strength
Smolov Jr. – week 1, day 3
Back Squat
• 8 sets: 4 reps at 80%
Bench Press
• 3 sets: 5 reps AHAP
Accessory
20-15-10 reps:
• Incline Bench Press AHAP
• Ring Rows
Conditioning
10 min EMOM:
• 3 Snatch 135/95#
• 6 Power Cleans 135/95#
• Max Toes-to-bar
Every minute, perform 3 snatches (any way), 6 power cleans, then max toes-to-bar in the remaining time. Score is total number of toes-to-bar.