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