WOD:

1) Smolov Program – Week 6/Day 2 – Back Squat: Establish a 1RM

Warm-up as needed, rest as needed, take as many attempts as needed.

2) 12 minutes EMOTM: 1 Snatch 70-90%

Start at 70% and adjusted weight each minute as deemed fit. Don’t go over 90%. All full squat.

3) 12 minutes EMOTM: 1 Clean and Jerk 70-90%

Start at 70% and adjusted weight each minute as deemed fit. Don’t go over 90%. All full squat and Split Jerk

4) 12 minute AMRAP:

5 Power Snatch 135/95

10 Chest-to-bar Pull-ups

40 Double-unders

Use a Snatch loading that you can work touch-and-go. Focus for this workout should be unbroken movements.

5) Burpee Box Jumps 24/20: 3 x 15

Max Effort. Rest 90 seconds between sets.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

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