2 clean and jerks
– Lift once every 3:00.

Scaled WOD
7 sets for load:
3 clean and jerks

Every 2:00 for 10 sets:
1 snatch

Scaled WOD
For load:
Every 2:00 for 10 sets:
2 snatches

Front squat 5x5
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Back squat:
10-10-7-7-4-4-1-1

Scaled WOD
Back squat:
10-10-7-7-4-4

From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean

BENCHMARK
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only.
Use the same load for each set.
– Rest as needed between sets.

2 clean and jerks
– Add load every 10:00.

5 front squats

3 deadlifts
– Use the same load across all sets.

Scaled WOD
5 sets, not for max load:
5 deadlifts
– Use the same load across all sets.
Choose a weight that feels challenging
but not maximal.

1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.

Scaled WOD
EMOM 10:
1 power snatch
1 hang power snatch
2 overhead squats
– Build in load across the 10:00.