WOD:

1) Smolov Program – Week 9/Day 3 – Back Squat: 4 @ 65%, 4 @ 70%, 5×4 @ 80%

Warm-up as needed. Rest as needed between sets.

2) Smolov Jr. – Week 1/Day 4 – Bench Press: 10 x 3 @ 85%

Warm-up as needed. Rest as needed between sets.

3) 10 minutes EMOTM: Chest-to-bar Pull-ups

Pick a rep count you can maintain for all 10 minutes.

4) 20 minute AMRAP:

10 Power Cleans 155/105

15 Toes-to-bar

200m Run

Don’t pace the run as recovery, focus on trying to move quickly.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

If you missed it last weekend