Dec 22nd - 28th

Monday
A. Squat jerk , build to moderate single- 245, wasnt expecting on being able to hit, had a couple of misses along the way but was only bc i would catch the bar in my finger tips, think i can add some more to this
B. Snatch. below knee snatch, build to a moderate set (no dropping the bar)- 210, had a few misses, change up my approach on build up and focused on making contact with the bar in the same position. 
C. Halting clean grip deadlift, 2 reps x 5 sets, rest 2 mins- 315 for all sets 
C. front squat, 2 reps @ 41x1 x 5 sets, rest 2 mins- 225, 245, 265, 275, 275
D. Barbell good morning, 6 reps x 4 sets, 90sec rest- 85, 95, 105, 115

Tuesday

A. Push Jerk. Split Jerk 2.2 , work to a tough set ( no dropping between reps) - 235

B. Bench press 3-4 reps x 3 sets, rest 2-3 min - 4 sets of 3 reps @ 225#

+
30 min EMOM: this was a fun workout, kept trying to push the pace  :18,:18,:17,:18,:18,:17,:18,:17,:16,:17,:16,:16,:17,:16,:16,:16,:16,:17,:15,:16,:16,:15,:16,:15,:15,:15,:16,:16,:15,:15
1 power clean @ 155#

2 burpees over the bar 

3 wall ball 

4 pull up 

Wednesday 

A. Snatch Pull 1 rep every 90 seconds x 5 sets @ 255 -complete 

B. Power snatch. Hang power snatch. OHS OTM for 10 min ( 5 min @ 135 , 5 min @155)- no fails 

+
5 RFT- 8:57- scored pretty much the same thing as last time, only difference is that my quads didnt burn out like the last, just got me breathing really good, double under werent unbroken, completed within 2-3 sets, kept tripping 

15 Power snatch @ 75#
30 Double under 

rest 5 min 

5 min AMRAP  @ 90%- 2 rounds + 4 reps, messed up and thought it was a 3 min AMRAP, legless RC were tough here, had to kip hard on the 2nd and 3rd  rounds, probably cause of the pull ups the day before 

1 legless rope clim

1 Rope climb 

5 ground to overhead @ 135#