Dynamic Warm up

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

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Scaling this WOD:

Athletes with less experience should perform additional reps per set at sub-maximal loads to allow more practice. Increase loads and decrease reps if you are experienced. Focus on excellent technique on every set.

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Overhead squat 3-3-3 reps
Front squat 3-3-3 reps
Back squat 3-3-3 reps


Before beginning this workout, establish a goal weight for the final set of each movement. Work backward from your goal weight in 5- to 10-lb. increments to establish a starting point. If your technique is still unrefined on any of the squat variations, consider using the beginner option.