Workout list by Pasi Pakarinen CAP For Load

1 rep on the minute of Workout

Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.

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
– Score is the heaviest load for each section.
7 sets for load Strength

6 alternating front-rack reverse lunges
Every 4:00 x 4 sets Workout

8 hand-release deadlifts
Farmers carry (80 m)
Every 3:00 for 5 sets Workout

5 push presses
For load Strength

Split jerk
3-3-3-1-1-1-1
On a 15:00 clock Strength

Find a heavy single bench press
Bench press
3-3-3-3-3-3-3-3
– Lift 50-60% of heavy single loading.

Scaled WOD
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3
– Lift 50-60% of heavy single loading.
For load Strength

Deadlift
1-1-1-1-1
Every 2:00 for 10 rounds Strength

1 clean and jerk

Scaled WOD
Every 2:00 for 10 rounds:
2 clean and jerks
For load Strength

Back squat
8-8-8-8-8
1 rep on the minute of Workout

Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.

Scaled WOD
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch + overhead squat
– Score is the heaviest load for each section.