1 snatch

Scaled WOD
EMOM 20:
2 snatches

5-5-3-3-3-1-1-1-1:
Power cleans

Power snatch
5-5-5-5-5-5-5

Scaled WOD
7 sets for load:
Hang power snatch
5-5-5-5-5-5-5

1 power clean
1 hang power clean
1 jerk

ScaledWOD
7 sets for load:
3 power cleans
3 hang power cleans
3 jerks

3-2-2-1-1-1-1:
Weighted pull-ups

Scaled WOD
7 sets for reps:
1-5 banded strict pull-ups

5-5-3-3-1-1-1:
Back squat

Scaled WOD
7-7-5-5-3-3-3:
Back squat

3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.

scaled
5 sets:
5 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.

10-10-10-10-10:
Bench press

5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00.

Scaled WOD
For load:
5-5-5-3-3-3-3:
Thruster
– Lift every 3:00.

3 shoulder presses
– Build to a heavy set of 3

Scaled WOD
5 sets:
5 shoulder presses