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