WOD:

1) Smolov Program – Week 3/Day 2 – Back Squat: 5 x 7 @ 75%

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

2) Strict Press: 3-3-3

Warm-up as needed. Perform 3 HEAVY set. Rest 2-3 minutes between sets.

3) Push Press 3-3-3

Warm-up as needed. Perform 3 HEAVY set. Rest 2-3 minutes between sets.

4) 3 rounds AQAP:

10 Front Squats 205/135

20 Burpee Pull-ups

400m Run

Goal on your Burpee Pull-ups should be to jump right into the bar without looking and pulling strict to finish. Bar should be 6+” out of your reach.

5) Dumbbell Bench Press: 4 x 6-10 reps

Rest 2 minutes between sets. Heavy as possible.

6) Farmers Walk: 400m

Heavy (don’t take more than 10 minutes). Keep track of number of drops.

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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