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

• 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)