BENCHMARK
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Scaled Wod
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift

For load:
1 snatch

Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

Scaled WOD
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

Bench press
3-2-2-1-1-1

Scaled WOD
For load:
Bench press
3-3-3-3-3-3

10 box jumps
3 hang squat cleans
– Step down from the box.

Scaled WOD
Every 2:00 for 10 rounds with a light load:
7 box step ups
3 hang squat cleans

Deadlift
10-8-8-4-4-4

EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.

Scaled WOD
For load:
EMOM 12:
1 power clean
1 hang power clean
1 push jerk
– Build in load.

3 back squats

2 front squats
– Lift once every 3:00.

Deadlift
5-5-5-5-5