Shoulder press
3-3-3-3-3-3-3

6 alternating front-rack reverse lunges
– 3 on each leg.

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

5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a 1-rep-max deadlift.

Scaled WOD
For load:
5-5-5-5-5
Deadlift
– Find a slightly challenging load and
stay there for all 5 sets.
– Work on mechanics and safe,
efficient movement.

2-2-2-2-2
Hang squat cleans

Scaled WOD
For load:
4-4-4-4-4
Hang squat cleans

3-3-3-3-3
Front squat

3 deadlifts
– Use the same load across all sets.

ScaledWOD
6 sets for load:
5 deadlifts
– Use the same load across all sets.

1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.

Scaled WOD
For load:
2-2-2-2-2
Clean and jerk
– Rest 3:00 between sets.

5-5-3-3-1-1-1
Snatch

Scaled WOD
For load:
3-3-3-3-3-3-3
Snatch

1 clean and jerk

scaled WOD
Every 2 minutes for 10 rounds:
2 clean and jerks