21 - 27 December 2014

Sunday 21 December 2014
[1]  Rest

Monday 22 December 2014
AM:
[1]  Find 3RM Front Squat
Weights:  225, 245, 275, 295, 305(PR)
[2]  10 min EMOM
ODD:  16 Cal Row
EVEN:  3 Power Snatches @ 135 + 3 Muscle Ups
*Last 2 rounds broke up P. Snatches & Muscle Ups into separate minutes to rest from row.
PM:
[1]  High Hang Snatch (from power position): 5 attempts to work to a max single.
Weight: 135, 145, 165, 175, 185, 195(PR)
[2]  1X1:00 ME T&G Snatches (full) @ 155
Note: The goal is to go the full minute UB as fast as possible. Obviously, warm up before your ME attempt.
Score: 2
*Shoulders/body was smoked.  I was having a hard time standing up from the bottom position, as well as pulling the bar due to hands being overworked.
[3]  For Time:
21-15-9
- Dips from bars
- Box Jumps 24"
- Wallballs
Time:  4:41

Tuesday 23 December 2014
[1] 12 Days of Christmas WOD (2014)
1 x Thruster (165/115)
2 x Front Squats (165/115)
3 x Power Cleans (165/115)
4 x Deadlifts (165/115)
5 x Ring Dips
6 x Toes to Bar
7 x Wallballs (20/14)
8 x Chest to Bar Pullups
9 x Hand Release Pushups
10 x Box Jumps (24/20)
11 x Barbell Rollouts
12 x Thrusters (165/115)
*Start every 5 min mark (starting at 0:00) with 10 burpees.
Time:  37:29
Example: 1xThruster, 2xFront Squats+1xThruster, 3xPower Cleans+2xFront Squats+1xThruster... all the way to last round of 12xThrusters+11xBarbell Rollouts... down to 1xThruster

Wednesday - Friday. 
[1]  Rest / Christmas Break

Saturday 27 December 2014
[1]  Find max of complex:  1xPower Clean + 2xFront Squats + 1xJerk
Weight:  135, 165, 185, 205, 225, 235
[2]  Find Max Backsquat
Weight:  5x275, 5x285, 3x305, 1x325, 345, 365, 385
[3]  EMOM 7 rounds (28 mins)
- 5x Front Squats @ 165lbs
- 10x Pullups
- 5x Push Press/Jerks @ 165lbs
- 10x Bar Facing Burpees

14 - 20 December 2014

Sunday 14 December 2014
[1]  Rest

Monday 15 December 2014
[1]  5x1 Snatch from blocks (above knee)
Weight:  155, 165, 175, 185, 195, 205, 205, 205
[2]  5x1 Clean + Jerk from blocks (above knee)
Weight:  @ 80%:  205lbs
[3]  3x5 TnG UB Snatches (squat) @ 140lbs (2:00 min rest)
[4]  3 rounds for time:
9 Power Cleans @ 205lbs
21 Ring Dips
Time: 13:01

Tuesday 16 December 2014
[1]  5X1@80% (of max for complex) High Pull (from floor) + Hang Snatch (power position) – rest as needed
Weight:  175lbs
[2]  5X1@80% (of max for complex) Hang Clean (power position) + Front Squat + Jerk – rest as needed
Weight:  205lbs
[3]  3X2@80% Paused Clean Pulls (3 count pause at knee) – rest 90 sec.
Weight:  205lbs
[4]  3X2@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec.
Weight:  185lbs
[5]  3 rounds for time of:
9 Bar Muscle-Ups
21 Burpee Box Jumps 24"
Time:  11:08

Wednesday 17 December 2014
[1]  EMOM for 5:00-
2 T&G Power Snatches @ 80% (of max PS)
Weight:  155lbs
[2]  EMOM for 5:00-
2 T&G Power Clean & Push Jerks @ 75% (of max PC & PJ)
Weight:  185
[3]  5X2@80% of 2rm Paused Back Squats (3 count pause at absolute rock-bottom depth) – rest 60 sec.
Weight:  295
[4]  5X2@80% of 2rm Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – rest 60 sec.
Weight:  165, 175, 185, 195, 195
[5]  For time:
5 Legless Rope Climbs 15′ (legs may be used for descent)
100 Double-Unders
5 Legless Rope Climbs 15′ (legs may be used for descent)
100 Double-Unders
Time:  9:56

Thursday 18 December 2014
[1]  Rest

Friday 19 December 2014
[1] 5X1 Snatch High-Pull + 1 Hang Snatch ~ rest as needed

Weight:  175, 180, 185, 190 (PR Hang Snatch!), 185
2) 5X1 Hang Clean (power position) + Front Squat + Jerk ~ rest as needed
Weight:  185, 205, 205, 215, 225

*I didn't feel comfortable going passed 225 today.

[3]  For Time:
21-15-9 of:
Thrusters 135
C2B Pull-ups

Time:  9:38

Saturday 20 December 2014
[1]  Rest