WOD:

1) Smolov Program – Week 7/Day 1 – Pause Back Squat + High Box Jump: 5 x 3 @ 60% of 1RM

Warm-up as needed. Rest 90-120 seconds between sets. Perform 3 Pause Squats, Pausing for 3 seconds in the bottom of each Squat, immediately upon racking the bar perform 3 High Box Jumps.

2) 20 minutes EMOTM: Odd, 1-5 Bar Muscle-ups, Even, 1/side Heavy Dumbbell Snatch

Alternate between the two movements. Dumbbell Snatch should be HEAVY. If you can’t do a Bar Muscle-up work on Chest-to-bar Pull-ups.

3) 10 minute AMRAP:

10 Toes-to-bar

10 Burpee-to-target

Target should be a minimum of 6″ out of reach.

4) Strict Pull-ups: 4 x 6-10 reps

Rest 2 minutes between sets. Weight if able. Goal should be 4 sets of 10, if you can do this, then add load.

5) Row: 8 x 500m

Rest 1 minute between sets. Goal is fastest consistent pace. Don’t deviate more than 3 seconds between intervals.

6) Hollow Rocks: 100 for time

Keep track of time and number of sets to complete.

7) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

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

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