Strength/Weightlifting
SMOLOV TEST DAY #1
**1 RM - Back Squat**
22 Mins
------------------------------
Comp Track
'Annie'
50-40-30-20-10
DUs
Ab Mat Sit-Ups
------------------------------
Progress Track
'Annie'
50-40-30-20-10
Singles (Double the ammount)
Ab Mat Sit-Ups

Strength/Weightlifting
5x 2 - Squat Snatch
*Increase each rnd
------------------------------
Comp Track
6 RNDs For Time
5 Shuttle Runs, 50 ft
5 Bar Muscle-ups
Rest 1 Min
------------------------------
Progress Track
6 RNDs For Time
5 Shuttle Runs, 50 ft
5 Jumping Bar Muscle-ups
Rest 1 Min

 'Partner Day - July 1st WOD'
30 Min Clock
You Go, I Go
10 Push Press, 65/95
10 KB Swings, 36/52
10 Box Jumps, 20/24

Strength/Weightlifting
SMOLOV TEST DAY #2
**1 RM - Back Squat**
22 Mins
------------------------------
Comp Track
10 Min AMRAP
5 Pull Ups
5 HSPUs
5 Line Facing Burpees
------------------------------
Progress Track
10 Min AMRAP
5 Banded or Jumping Pull Ups
5 Box HSPUs
5 Burpees

Comp Track
2 RNDs For time:
20 - 1 Burpee + 2 Box Jump Overs, 20/24
20 Toes To Bar
10 Deadlifts, 185/275
20 Toes To Bar
20 - 1 Burpee + 2 Box Jump Overs, 20/24
*Rest 2 Mins
------------------------------
Progress Track
2 RNDs For time:
2 RNDs For time:
20 - 1 Burpee + 2 Box Step Overs, 20/24
20 Leg Raises
10 Deadlifts, 185/275
20 Leg Raises
20 - 1 Burpee + 2 Box Step Overs, 20/24
*Rest 2 Mins

 'Partner Day'
28 Min Clock
200 M Run Together
Split:
50 Wall Balls
40 Box Jump Overs
30 Sandbag Over Shoulder
20 DB Alt Snatches

Open Gym Sundays