For time:
30 Clean & Jerk (135# M, 95# W)

Doing a make-up day sounded MUCH better than doing 101 push press today!

I regressed a little today because last time I did this WOD I used 55#...oh well, it's Christmas time and I feasted on fudge last night. :)

5x5 Cleans (85lbs)
I need to work on:
-Shrugging
-Getting under the bar; I'm barely getting underneath it, which will cause issues as I attempt to go heavier.

5x5 Front Squat (85lbs)
-These felt really good. I am working on being more explosive out of my squat, as I tend to get stuck at the bottom as I get heavier.

HSPU Practice
-So close...my head touched on one. :)

BW: 129lbs

For time:
800m Run
50 Pull up
100 Push up
150 Air squat
800m Run

(With 9kg vest)

1) 60% 2+1 with 35kg (76#)
2) 70% 2+1 with 40,1 kg (90#)
3) 80% 2+1 with 46kg (101#)
4) heavy single (90%) with 52kg (115#)
(2+1= 2 cleans, 1 jerk)

Back Squat with pause
6x2 reps @ 80% of 1 RM
- 3 sec pause @ bottom
- heavy doubles with good form

Skill:
Work progressions to Muscle Up

10 Rounds for time (30 minute cap)
2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
4x Curtis P’s (105#/75#)
6x Wtd sit ups (45#/35#).

1: 20M Run
2: Push Ups
3: Air Squats
4: Sit Ups
5: Kettlebell Swings (35/53lbs)
6: Back Squats (65/95lbs)
7: Push Press (65/95lbs)
8: Hang Cleans (65/95lbs)
9: Overhead Walking Lunges (10/25lbs)
10: Deadlifts (65/95lbs)
11: 24" Box Jumps (Step-Ups/Jumps)
12: Burpee Box Jumps/Burpee Pull Ups

20M Run---2 Push Ups, 20M Run---3 Air Squats, 2 Push Ups, 20M Run---...

Video is of the first few and last two rounds.

BW: 130lbs

15min. EMOM

Etabler 1 snatch

4 x max reps

Strength:

Backsquat 3x3x3x3x3
75#, 95#, 105#, 105#, 100#

WOD:

8 Min AMRAP

20 Weighted lunges @ 5#
10 Burpees

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First Rx with weights ever!!
My backsquat weights were weird, wasn't paying attention and jumped 20#, which just killed my back.