WOD:

1) 20 minutes EMOTM: Odd, Box Jumps 8-12 Reps, Even, Gymnastics Movement of Choice

For Box Jumps the focus should be speed and rebounding. Gymnastics movement pick something you struggle with.

2) Touch and Go Snatch: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. These are all full squat. 5 working sets.

3) Touch and Go Clean + Jerk: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. These are all full squat. 5 working sets. This should be 3 Touch and Go Cleans and a finish with 1 Split Jerk.

4) 7 minute Up Ladder:

1 Bar Muscle-up

1 Power Snatch 155/105

1 Shoulder-to-Overhead 155/105

At 7 minutes immediately start AQAP…

50 Kettlebell Swings 70/53

Sub for Bar Muscle-up is 2x in Pull-ups

5) Airdyne: 3 x 1 mile

Rest 3 minutes between efforts.

6) GHD Sit-ups: 3 x 15-30 reps

Rest 90 seconds between sets.

7) Single Leg Kettlebell Deadlift: 3 x 15/side

Rest 90 seconds between sets. Heavy as possible.

8) Reverse Hyper Hold: 5 x 5 @ 5 seconds hold

Rest 60 seconds between sets. Heavy as possible.

Beast of the East Competitors:

1) Smolov Program – Week 5/Day 2 – Back Squat: 5 x 7 @ 75% + 20lbs

Warm-up as needed. Rest as needed. Only do this if it feels reasonable, no failing sets, etc.

2) 3 rounds:

15 Power Snatch 95/65

Immediately Into…

10 Back Rack Walking Lunges 95/65

Rest 90 seconds

3) Gymnastics Movements: 4 x 8-15 reps

Work on a gymnastics movement from Workout #3. Rest 90 seconds between sets.

4) 7 minute Up Ladder:

1 Bar Muscle-up

1 Power Snatch 155/105

1 Shoulder-to-Overhead 155/105

At 7 minutes immediately start AQAP…

50 Kettlebell Swings 70/53

Sub for Bar Muscle-up is 2x in Pull-ups

5) Row: 4 x 50 Calories

Rest 2 minutes between intervals. Pay attention to hourly caloric output.

6) Front Rack Hold: 5 x 30:30

Heavy as possible.

7) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

8) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

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

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