12-27-19

2 round warm up

10 inch worm

10 goblet squat

10 RDL w kb

5 ohs

Strength

OHS 5x3 90%

185

25 min cap

21-18-15-9-6-3

Powersnatch 115

200m run

50-40-30-20-10-5 DUs

Time: 17:54

I won, beat Adam by 45 sec

12-23-19

12 Days of Christmas

1 Sumo DL high pull 135

2 muscle ups

3 powerclean 135

4 push press 135

5 dball clean 100

6 c2b

7 DL 135

8 t2b

9 box jump over

10 cal rogue bike

11 ohs 135

12 burpees

Time: 36:40 ub

12-22-19

3-Position Pausing Power Snatch (Technique)
5 Complexes, building to a moderate:
- 1 Rep from the High Hang (pockets)
- 1 Rep from the Hang (1" above knee)
- 1 Rep from the Floor

Built to 145

Olympic Cycling
For Time:
10 Power Snatches @ 60%
8 Power Snatches @ 65%
6 Power Snatches @ 70%
4 Power Snatches @ 75%
2 Power Snatches @ 80%
*Before Each Set: 35 Double Unders

This is relative to your 1RM Power Snatch.

MU as 10, 4-4, 3-3, 4, 2

Snatch as 115,125,135,145,155 all singles no misses.

Time: 12:01

Conditioning
"Mile High"
For Time:
50 cal Assault Runner
25 Dball cleans 100#
50 cal ski
7 Rope Climbs (15')
50 cal row
50 Rower facing Burpees 

Time: 21:38 ub