WOD:

1) Smolow Program – Week 3/Day 1 – Back Squat: 4 x 9 @ 70%

Warm-up as deemed fit. Rest as needed between working sets.

2) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Stones

Bar Muscle-ups 1-5 reps (don’t shred your hands). Stones 1/side.

3) 9 minute Up Ladder:

3 Power Snatch 135/95

3 Toes-to-bar

6 Power Snatch 135/95

6 Toes-to-bar

and so on until 9 minutes is up

4) Strict Chest-to-bar: 35 for time

All should be done pronated. Keep track of time and sets (if you’re not doing tons of singles)

5) Glute Ham Raise: 5 x 5

Rest 90 seconds between sets.  Weight if able.

6) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

7) Row: 8 x 500m

Rest 90 seconds between intervals. Don’t deviate more than 3 seconds between intervals.

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

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