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WOD:

1) Power Snatch + Snatch + Overhead Squat: 1-1-1-1-1

Warm-up appropriately. Hit 5 working sets of this complex, a working set should be within 80% of the day’s heaviest.

2) Power Clean + Clean + Front Squat + Jerk: 1-1-1-1-1

Warm-up appropriately. Hit 5 working sets of this complex, working set should be within 80% of the day’s heaviest.

3) Smolov – Week 1/Day 4 – Barbell Lunges: 3 x 8/side

These should be medium weight, non maximal, think working sets, i.e. 70-80% of the heaviest you could do. Rest 2 minutes between sets.

4) 3 rounds AQAP:

400m Run

7 Snatches 155/105

7 Muscle-ups

5) GHD Sit-ups: 3 x 15-30 reps

Pick a rep count you can get through without having to stop a bunch. Rest 90 seconds between sets.

6) Reverse Hyper Hold: 5 x 5 @ 5 seconds

Weight if you are able…make sure you are holding for a full 5 seconds each set. Rest 60 seconds between sets.

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

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