WOD:

1) Smolov Program – Week 4/Day 3 – Back Squat: 7 x 5 @ 80% + 10lbs

Warm-up as needed. Rest as needed.

2) 3-Stop Snatch Pull + High Hang Snatch: 1-1-1-1-1

Rest 90-120 seconds between sets. Focus should be on technique and speed, not weight.

3) 3-Stop Clean Pull + High Hang Clean + Jerk: 1-1-1-1-1

Rest 90-120 seconds between sets. Focus should be on technique and speed, not weight.

4) AQAP:

400m Run

21 Shoulder-to-Overhead 135/95

21 Box Jumps 30/24

200m Run

15 Shoulder-to-Overhead 135/95

15 Box Jumps 30/24

100m Run

9 Shoulder-to-Overhead 135/95

9 Box Jumps 30/24

If you can’t focus should be on cycling Box Jumps and STOH.

5) Burpee Over Box: 3 x 15

Rest 90 seconds between sets. Should be maximum effort. Record time of each effort.

6) Row: 3 x 1000m

Rest 3 minutes between efforts. Hold fastest consistent pace, don’t deviate more than 3 seconds.

7) Good Morning: 3 x 12

Rest 90 seconds between sets. Heavy as possible.

8) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

Post Results/Thoughts To Comments

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