Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5

Incline Dumbell Bench Press:
- 32kg x 6, 36kg x 5, 40kg x 3 (each arm)
Incline Close Grip Bench Press:
- 40kg x 10 x 3
Butterfly Curls:
- 12kg x 10, 16kg x 10, 20kg x 5 (each arm)

6min mobility

3 rounds of max chest to ground push-ups. 90sec's each round. No pausing at top - do them as quick as possible then rest for the remainder of the 90secs.
- 22,18,14

3 x 300m run. 2min rounds. Complete the run and then rest in the remainder of the 2mins.

3 rounds x Fight gone bad (1min rounds): RX 30kg/15kg
- Back Squat
- Hang Clean & Jerk
- 10kg Lunges
- Hang Clean & Jerk
- Back Squat
- Rest

Post WOD skill work:
Snatch : Worked up to 115# keeping form proper.
Clean & Jerk : Worked up to 185#, was able to get it over head 3 times, but I never split properly, I had to keep muscling it up, I need to work with lower weight to improve my split jerk.

WOD:
3 Rounds
33 KBS 1.5/1
33 Zero Count Burpees
33 Squats
33 Double Unders

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

22 min amrap

• 22 power Cleans 2x22,5kg dumbbells
• 22 push Press 2x22,5kg dumbbells
• 22 Burbee Box overs 24”

Scale as needed

Times to beat

Beginner athlete: 2 rounds and 14reps
Average athlete: 3 rounds and 20reps
Advanced athlete: 4 rounds and 27reps
Elite athlete: 5 rounds and 34reps
Regional athlete: 5 rounds and 63reps

“Morrison”

50-40-30-20-10
wall balls (20/15) - scaled to goblet squats (12kg) due to back
kettlebell swings (1.5/1.0) - used 12 kg
box jumps (24/20) - used 20" box

40 minute time limit

2000 meter row for time

Post workout:
2 sets theraband shoulder
2 sets ring reverse push-up
2 sets wrist roll

Warm Up: Joint Mobil­ity fol­lowed by
1. 400m Row
2. 180 Navy Arm Cir­cles
3. PVC Passthroughs
PVC Part­ner Shoul­der Stretching

Work: 3 Rounds–
Work 60sec. for max reps at the fol­low­ing sta­tions
REST 2min. exactly between rounds
1. Wall Walks (11,9,8)
2. Super­men (25,25,24)
3. Mus­cle Ups (7,11,9)
4. Sit Ups (42,37,32)
5. Knees to Elbows (11,12,10)
**start at any sta­tions and rotate

A.) Hang Power Clean (Mid Thigh) (5-5) 3×3;80% Rest 2′
B.) Power Clean; Find a 1RM Rest as needed
C.) WOD #3 Prep:

500M Row
10 Chin-Ups
400M Row
10 HS Pushups
300M Row
15 KB Swings
200M Row
15 Dbl Unders
100M Row
10 HS Pushups