WOD:

1) Smolov Program – Week 2/Day 3 – Back Squat: 5 x 85%

Warm-up as needed. Focus on hitting this weight solid and being comfortable with it (you’ll be doing 10×3 at this next week).

2) Snatch Complex: 1-1-1-1-1

One complex will consist of 2 Snatches, 1 Snatch Balance, and 1 Overhead Squat. Rest 90-120 seconds between sets, build as heavy as you feel comfortable.

3) Clean Complex: 1-1-1-1-1

One complex consists of 1 Clean, 1 Hang Clean, 1 Front Squat. Rest 90-120 seconds between sets, build as heavy as you feel comfortable.

4) AQAP:

2, 4, 6, 8, 10 Power Clean 225/155

10, 8, 6, 4, 2 Paralette Handstand Push-up

Rx’d for the HSPU is a 12″ Defecit

5) 10 minutes EMOTM: Pistol Squats

No more than 5 reps per leg, per round. Choose a consistent rep count. Can be any Pistol variation.

6) GHD Sit-ups: 3 x 15-30 reps

Pick a rep count you can work through without having to take large breaks. Rest 90 seconds between sets.

7) Hip Extension + Hold: 3 x 10

Hold the top of each rep for 5 seconds. Weight if able. Rest 90 seconds between sets.

8) Reverse Hyper: 4 x 12

Heavy as possible. Rest 90 seconds between sets.

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

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