* A quick note. If you haven’t already noticed I’ve made an enormous purchase of gym equipment to outfit CVCF to be the best of the best. A large number of Olympic Competition plates have been purchased. If you use them, please make sure you do so inside, they are not designed to be used outside on the pavement, and will deteriorate if used in such manner. My OCD would also love it if you guys put things back exactly where you took them from 🙂

WOD:

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

Warm-up as needed. Rest as needed.

2) 3-Stop Snatch Pull + High Hang Snatch: 1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. Pause at each position for 1-2 seconds. The emphasis here should be more on technique not weight.

3) 3-Stop Clean Pull + High Hang Clean + Jerk: 1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. Pause at each position for 1-2 seconds. The emphasis here should be more on technique not weight.

4) 3 rounds AQAP:

400m Run

30 Wall Balls 20/14

20 Hang Power Cleans 135/95

Work through any mental difficulty on the Wall Balls and work to get them unbroken.

5) Burpee-to-Target: 3 sets of 20

Max effort. Rest 90 seconds between sets. Target should be at least 6″ out of reach.

6) Rope Climb: 5 x 20ft

Rest 90 seconds between climbs.

7) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

8) Banded Pull-Throughs: 3 x 12

Rest 90 seconds between sets.

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

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