WOD:

1) Smolov Program – Week 5/Day 3 – Back Squat: 7 x 5 @ 80% + 20lbs

Warm-up as needed. Rest as needed.

2) 3-Position Snatch: 1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. Lifts should go High Hang, Above the Knee, Floor. All full squat.

3) 3-Position Clean + Jerk: 1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. Lifts should go High Hang, Above the Knee, Floor, and finish with a Split Jerk.

4) 3 rounds AQAP:

400m Run

30 Wall Balls 20/14

20 Pull-ups

Goal for this workout should be unbroken movements.

5) Row: 8 x 500m

Rest 2 minutes between efforts. Do not deviate more than 3 seconds across all of your intervals.

6) Glute Ham Raise: 5 x 5

Rest 90 seconds between sets. Weight if able.

7) 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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