Slow rolling 3x5-7min

Smolov week 6 day 3
5 @40-60kg
1 @70-80-90-100-105-110kg
10x3 @115kg

5 rounds of:

2 minute rounds followed by 2 minute rest:

• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

For Time:

-20 HSPU
-30 Dead Lift (185,115)
-40 Burpee
-50 KB Swing (53,35)

225# Imported.

5(50K),5(50),5(55),3(60),2(65),1(70),1(75PR) Strict Press

15x Strict Press 60k
75x Push Press 30k
Carry 45k 800m
100 4ct flutter kicks
100 leg levers
100 arm haulers

Warm up
45lb x 10

5 x 55
5 x 70
3 x 85
5 x 55
5 x 70
5 + 85 (30 reps)

• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee
• 50 KB Swing (53,35)

... Imported.

30
20
10

Russian Swings (35)
Wall ball 10
Burpee box jumps

You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!