Jumping Air Squat
These should be fast and easy all in a row!

Options: adjust to 6-8 reps.
💪/🤰 perform regular Air Squats --> perform to a chair.

Strict Press
Pick a light weight where you can do all in a row each time.

Options: increase to 10 reps if too light --> decrease to 6 reps if too heavy --> perform 4/4 reps per arm if using one weight.

Goblet Squat
Pick a light-medium weight where you can do all 8 in a row, but starts to burn around rep 5-6.

Options: adjust load --> perform Jumping Air Squats --> perform Air Squats.

Single-arm Snatches
Pick a light weight where you can do all 6 on one side then all 6 on the other without stopping.

Options: do not go all the way to the ground but just to above the knee each rep.

Back Squats
Should be a medium weight where you can do all in a row but starts to burn half way through.

Options: perform Goblet Squats.

Hang Clean & Jerk
Pick a medium weight that's a bit challenging but still all 4 in a row.

Options: perform 6 reps if too light or if performing with one weight, single arm, 3/3 reps per side.

Equipment
- Dumbells, kettlebells, backpack, jugs of water, or barbell (except not for Snatches).

✅ Weight for all movements.