April 13, 2019 Posted on April 12, 2019 by glennstake a) WARM UP: 5 rounds 8 air squats 8 Samson Stretch 8 step ups 8 situps :20s hollow hold then 1 minute pigeon pose per leg Then, With an empty barbell 3 Overhead Squats 3 Front Squats 3 back squats repeat 3x increasing weight b) WOD: 75 walking lunges (Rx: 50/35 single dumbbell) 50 V-ups (Rx: weighted 15/10) 30 Overhead Squats (75/55, 95/65) 50 Hollow rocks (Rx: weighted 25/15) 30 Front Squats (95/65, 135/95) 50 medball situps 30 Back Squats (135/95, 185/130) 75 walking lunges (Rx: 50/35) OLY Sunday Pause overhead squats (pause in the bottom for 3 seconds): 3,3,2,2,1,1 Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,1,1 Snatch grip pulls – heavy (6×2) Share this:TwitterFacebookLike this:Like Loading...