WOD:

1) Smolov Program – Week 4/Day 4 – Back Squat: 10 x 3 @ 85% + 10lbs

Warm-up as needed. Rest as needed. For those competing at Beast of the East, last set go for Max Reps.

2) 20 minutes EMOTM: Odd, Fat Bar Thruster, Even, Movement of Choice

This should be used to work on movements for the Beast of the East competition next weekend. For the Fat Bar Thruster work on movement quality, not maxing out. Work at 80%ish for your goal weight. Movement of choice should be either something you need work on that has been released, or another movement that you struggle with.

3) Beast of the East WOD #6:

50 Power Snatches 95/65

100ft Walking Lunges Back Rack 95/65

100ft Handstand Walk

If you can’t Handstand Walk Proficiently spend 5 minutes practicing.

4) 3 rounds AQAP:

100m Sled Drag 205/140

30 Toes-to-bar

10 Hang Power Clean and Jerk 165/113

75 Double-unders

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and number of attempts

6) Hip Extension: 4 x 12

Heavy as possible. Rest 90 seconds between sets.

7) Reverse Hyper: 4 x 12

Heavy as possible. Rest 90 seconds between sets.

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

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