WOD:

1) Smolov Program – Week 6/Day 1 – Pause Back Squat: 3 x 5 @ 50%

Rest 90-120 seconds between sets. Hold the bottom of each Squat for 5 seconds.

2) 10 minute AMRAP:

10 Power Cleans 95/65

10 Front Squats 95/65

Goal should be no broken sets.

3) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Movement of Choice

If you can kip more than 10 Handstand Push-ups the go to a deficit or go strict.

4) GHD Sit-ups: 3 x 15-30

Rest 90 seconds between sets. Pick a rep count you can get through without having to take any pauses between reps.

5) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

6) Hip Thrust: 4 x 8

Rest 90 seconds between set. Heavy as possible.

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

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