12/21 power snatch/power clean

A. Power Snatch
3, 2, 1, 3, 2, 1 ; rest 3 min
***75,85,95,85,95,105(got overhead in a full squat, need to pull back more)

B. Power Clean
2, 2, 2, 1, 1, 1; rest 2 min
***115,125,135,140,145(fail),
C. OH Squat @ 22x1
3, 3, 3, 3, 3
**65,75,80,85,90

12/20 bench/split jerk

A. Close Grip Bench Press
12, 10, 8, 12, 10, 8(fail5); rest 2 min
** 65,75,85,75,85,100

B. TNG Split Jerk
5, 5, 5, 5, 5; rest 2 min
** 85,95,105,115,125
+
5 Rounds:
10 DB Burpees #25's
200m Run
***9:51

12/18 deadlifts

A. Deadlift
10, 8, 6, 4, 2; rest 2 min
** **195,205,215,235,255
B. Snatch High Pulls
5, 5, 5, 5, 5; rest 2 min
***45,65,75,85,95
+
3 Rounds:
50' sled push #140
50 Double Unders
50' sled push #140
15 Ring Dips
**9:04

12/17 back squats

A1. 1.25 Back Squats
10, 8, 6, 10, 8, 6; rest 30 sec
*** 95,105,115,95,115,125
A2. 2 Rope Climbs x6 ; rest 2 min

B. Clean High Pulls
5, 5, 5, 5, 5; rest 2 min
*65,75,95,95,
+
3 Rounds:
15 Box Jump Burpees 20"
100m Farmers Carry #50 db's
500m Row
**12:18

12/15 95 lb thrusters

20 Min AMRAP
20 Thrusters #95
20 Pull ups
20 Box Jumps 20"

*** 3 round + 6 thrusters (Leigh and Rhiannon)

12/14 power snatch/power clean

12/12 split jerk

15 mins for 3 rep max
3@135,3@145,1@155

3 rounds
7 wall climbs
14 push ups
21 kb swings (35)

** 7:11