* Squat Program Here*

**Construction Update Here**

***Potluck Sign-up for Party Here***

WOD:

1) Smolov – Week 1/Day 3 – Back Squat: 4×5 @ 70%, 3 @ 75%, 2×2 @ 80%, 1 @ 90%

Warm-up as needed. Rest approximately 2 minutes between your working sets.

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

Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat.

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

Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat and Split Jerk.

4) 3 rounds for Max Reps:

40 seconds Overhead Squat 95/65

20 seconds Rest

40 seconds Dumbbell Shoulder-to-Overhead 50/35

20 seconds Rest

40 seconds Burpees

20 seconds Rest

5) Bar Muscle-up: 10 minutes EMOTM

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

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

8) Run: 4 x 800m

Rest 3 minutes between runs. Goal is fastest consistent pace. Don’t deveiate more than 5 seconds from fastest to slowest interval.

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

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