1-28
Bench Press
3 @ 70%
3 @ 80%
3+ @ 90%
For above percentages, use 90% of your max + 10 pounds
WOD
Competitor
3 rounds
12/10 cal row or bike
5 hang squat cleans 185/125
5 jerks
2 minute rest
3 rounds
12/10 cal row or bike
4 hang squat cleans 205/135
4 jerks
2 minute rest
12/10 cal row or bike
3 hang squat cleans 225/155
3 jerks
Fitness use: 115/75, 135/95, 155/105
Lifestyle: 45/35, 75/55, 95/65