WOD:

1) Smolov Program – Week 8/Day 3 – Pause Front Squat: 7 x 2 @ 65% + 10lbs

Warm-up as needed. Rest 90 seconds between sets.

Carmello with an 85lb Front Squat

2) Bench Press: 3 x 10 @ 60-70% of 1RM

Warm-up as needed. Rest 2-3 minutes between sets.

3) Snatch: 2-2-2-2-2

Rest 90-120 seconds between sets. These are not Touch and Go, take up to 10 seconds between reps to reset position. All reps full Squat.

4) Clean: 2-2-2-2-2

Rest 90-120 seconds between sets. These are not Touch and Go, take up to 10 seconds between reps to reset position. All reps full Squat.

5) 12 minute AMRAP:

7 Overhead Squats 155/105

9 Chest-to-bar Pull-ups

11 Burpee Lateral Bar Hops

6) Airdyne: 3 x 2 mile

Rest 3 minutes between intervals. Record time of each interval. Goal is consistent/sustainable pace.

7) Toes-through-Rings: 75 for time

Keep track of total time and number of sets to complete.

8) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

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

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