Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10
Week 8: 47.5kg x 5, 60kg x 5, 72kg x 5
Week 9: 82.5kg x 5, 95kg x 5, 110kg x 10
Week 10: 90kg x 3, 102.5kg x 3, 115kg x 10
Week 11: 95kg x 5, 110kg x 3, 122.5kg x 1, 125kg x 1, 127.5kg x 1, 130kg x 1

5 x 3 snatch - 115 lbs

then…

10 KB swings (1.5/1.0)
10 KB snatches (alternating arms)
8 KB overhead squats (one arm)

4 rounds

Box Squats with Purple Band (1 knot)
12 rounds, 2 reps/round
55% of 1 RM
135 LBs

Extras
30 Weighted Sit Ups (45 LBs)
4x 8 GH Raises
40 Seated Box Jumps (20 LBs Vest)
5x 5 Good Morning to Squat (95 LBs)
6x 1 Banded Sumo Dead Lift (135 LBs, 135 LBs, 225 LBs, 225 LBs, 225 LBs, 225 LBs)

3x*
10 Thrusters (95 LBs)
12 Ball Cleans (30 LBs)
30 Second Plank Hold
30 Double Unders

*Got sick in the third round (ate too much too close to the WOD) after doing the thrusters and one ball clean

100m x10 sprints

Then open gym...

Bench press
10 @ 135 w/ 40lb chains
2x5 @ 185 w/ 40lb chains.

3rds
Weighted pull ups x3 w/ 35lb kb
5 GHD situps.

Jumprope warmup

5x5 Clean 80 kg

Benchpress Skills

400 m x 5

Stretch cooldown

SKILL: OHS

6 min AMRAP

5 Hang Power Clean 145/105
7 Chest to Bar Pull-up

5rds + 2 PC

3 rounds for time

50 squats

50 deadlifts 155

50 hip extension or superman - Modded to 25 of each

Oh my poor back. Could have Rx'd, was forbidden from trying on pain of death =[.

Happy friday!

4 rounds:

Handstand Hold 60 sec
L-Hang 60 sec

For Time:

800m run
30x hang cleans 135#*
30x shoulder to overhead 135#*
30x toes to bar
30x double unders
800m run

• = 115#

notes: oh man this was pretty tough and it would have taken me considerably longer if i had done RX.