12/11 deadlifts (snatch grip)

A. Snatch Grip Deadlift
5, 5, 5, 3, 3, 3
***125,135,145,165,175,185
+
21-15-9
Deadlift #155
T2B
500m Row
12:22

12/8

10-1 Power Snatch #75
1-10 no push up burpee box jumps

Rest 15 Min

10-1 Kb Snatches (each arm) #35
1-10 Toes to Bar

Wod1-10:47
Wod2-8:21

12/7 hang squat cleans/back squats/front squats

A. Hang Squat Clean
3, 3, 3 ; rest 2 min
*** 125,135,140(1)
R-115,125,135(2)

B. Speed Back Squats @ 67% 1 RM
3 reps every 45 sec x 14 sets (rest 90 sec btw 7,8)
** @110
R-125
H-115

C. Front Squat @ 22x1
3, 3, 3, 3, 3 ; rest 2 min
**105,115,125,130(1),130(x)
R-105,115,125,135,140
+

4 Rounds
200m Run
10 Chest to Bar Pull ups
10 HSPU
10 Box Jumps 20"
***9:09
R-12:55

12/5 Push press/power cleans

A. Push Press Clusters
5, 5, 5 x 3 ; rest 30 sec / 3 minutes
***100,105,110
R-75,85,95

B. TNG Power Clean
5, 5, 5
***125,130,135
R,115,115(4),
+

EMOM for 3 Min
6 Tng Clean and Jerks #95 x3 ; rest 3 minutes

12/4 deadlift

A. Deadlift
3, 3, 3 ; rest 2 min
***215,225,245(1 reps)
Felt really good for first two sets. Bad form @245.
Rhiannon 225,240,255
Heidi 205,205,215



+
21, 15, 9
Hang Power Snatches #65
Wall Balls #20
***5:46
Rhiannon-5:28 (55)
Heidi 5:10 (55,14)

DID 3 UNBROKEN MUSCLE UPS!!!!!!! 2x

12/3 back squats

A. 1.25 Back Squats
10, 8, 6, 10, 8, 6 ; rest 2 min
***100,105,110,105,110,

B1. Bulgarian Split Lunges (use dumbbells) #25
6-8 reps x 4 ; rest 30 sec
B2. 10 Ring Rows @ 0201
+

5 Rounds
10 Hang Squat Cleans w/ dumbells #25
10 Toes to Bar
** 5:38

12/1 tommy Mac

2 Rounds: Use #75
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 OH Squats

**21:38