*Please re-download the Smolov Program, there were some slight errors in the one posted last week. Download HERE*

WOD:

1) 20 minutes EMOTM: Odd, Bar Muscle-up, Even, Wall Ball

Bar Muscle-up should be 1-5 reps, and Wall Ball should be up to 10 reps, and up to a Ball weight of 30/20. If you can’t drill 10 reps with the standard 20/14 focus on that.

2) Snatch: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90%

Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat unless injury or mobility limit you.

3) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90%

Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat and Split Jerk unless injury or mobility limit you.

4) 21-15-9 – AQAP:

Squat Snatch 95/65

Box Jump 30/24

Work to go unbroken on Snatches

5) Triple-unders: 5-10 minutes Practice

If you don’t have 50 Unbroken Double-unders consistently, focus on those.

6) Barbell Roll Outs: 3 x 10

Rest 90 seconds between sets.

7) Good Mornings: 3 x 12

Heavy as possible. Rest 90 seconds between sets.

8) Banded Pull Throughs: 3 x 12

Rest 90 seconds between sets.

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

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