WOD:

1) Smolov Program – Week 11/Day 1 – Back Squat: 3 @ 60%, 3 @ 70%, 3 @ 80%, 5×5 @ 90%

Warm-up as needed. Rest as needed between sets.

2) Smolov Jr. – Week 3/Day 1 – Bench Press: 4 x 9  @ 70% + 10-20lbs

Warm-up as needed. Rest as needed between sets.

3) 12 minute AMRAP:

5 Power Cleans 195/123

10 Chest-to-bar Pull-ups

20 Wall Balls 20/14

Use a P. Clean weight that you can touch and go, at least for the first round.

4) Sled Drag: 8 x 50m

Rest 30 seconds. Go heavy. This should be walking, heels down, focus on steady pace.

5) Handstand Practice: 10 minutes

Work on any facet of HSPU, HS Hold, HS Walk, etc.

6) Row: 10 x 250m

Rest 60 seconds between intervals.

7) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

8) Hip Extension: 3 x 20

Rest 90 seconds between sets.

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

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