WOD:

1) Smolov Jr. – Week 3/Day 3 – Bench Press: 7 x 5 @ 5-10lbs Heavier than last week

Warm-up as needed. Rest as needed.

2) Power Snatch: 20 minutes to build to a heavy single

Take as many or as few attempts as you’d like. Max out if you’re feeling good.

3) Power Clean and  Push Jerk: 20 minutes to build to a heavy single

Take as many or as few attempts as you’d like. Max out if you’re feeling good.

4) AQAP:

75 Air Squats

30 Toes-to-bar

10 Muscle-ups

30 Toes-to-bar

75 Air Squats

Sub for Muscle-ups is 2x in either a bodyweight Push or Pull

5) Speed Work: 10-20 minutes

Mini hurdles. Practice different drills.

6) Row: 5 x 1000m

Rest 3 minutes between sets. Goal is fastest consistent pace.

7) Hip Thrust: 4 x 10

Rest 90 seconds between sets. Heavy as possible.

8) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

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

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