WOD:

1) Smolov Program – Week 11/Day 3 – Back Squat: 3 @ 65%, 3 @ 75%, 3 @ 85%, 4×3 @ 95%

Warm-up as needed. Rest as needed.

2) Smolov Jr. – Week 3/Day 4 – Bench Press: 10 x 3 @ 5-10lbs Heavier Than Last Week

Warm-up as needed. Rest as needed.

3) AQAP:

400m Run

30 Handstand Push-ups

30 Power Snatch 95/65

400m Run

20 Handstand Push-ups

20 Power Snatch 95/65

400m Run

10 Handstand Push-ups

10 Power Snatch 95/65

400m Run

Sub for HSPU is either Stink Bugs or Strict Press

4) Sled Drag: 8 x 50m

Rest 30 seconds between. Focus on heels down, using your glutes and hamstrings. Go as heavy as you can keep continuous movement.

5) Dumbbell Overhead Tricep Curl: 3 x 15

Rest 90 seconds between sets. Heavy as possible.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Front Rack Hold: 5 x :30 ON/:30 OFF

Heavy as possible.

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

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