WOD:

1) Smolov Program – Week 4/Day 2 – Back Squat: 5 x 7 @ 75% + 10lbs

Warm-up as needed. Rest as needed.

2) Split Jerk + Behind the Neck Split Jerk: 1-1-1-1-1-1-1

Warm-up as needed. Split Jerk, then lower the bar behind the Neck and hit a Split Jerk from that position. Rest 90-120 seconds between sets.

3) AQAP:

400m Run

30 Chest-to-bar Pull-ups

20 Squat Snatches 135/95

30 Chest-to-bar Pull-ups

400m Run

4) Farmers Walk: 6 x 50ft

Rest 90-120 seconds between sets. Heavy as possible.

5) Seated Dumbbell Piston Press: 4 x 8/side

Rest 2 minutes between sets. Heavy as possible.

6) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

7) 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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