2 power cleans
2 thrusters
– Increase loading across as many sets as possible.

Overhead squat
5-5-5-5-5

Scaled WOD
For load:
5-5-5-5-5
Front squat

3 squat cleans
1 jerk

scaled WOD
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads

3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.

Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max

Scaled WOD
5 sets:
3 snatches
5 sets:
2 clean and jerks

Shoulder press
3-3-3-3-3

Push press
2-2-2-2-2

Push jerk
1-1-1-1-1

1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

SCALED WOD
EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (15/20 kg)

Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

Scaled WOD
2 reps on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch