a) snatch: up to 105#
b) SP wk 3: 5x86#
c) FS: up to 205#
d) 12 d of Christmas: 1 HSPU, 2 CTB+RD, 3 snatches, 4 burpees, 5 OHS, 6 SDHP, 7 sit ups, 8 FS, 9 BJs, 10 KBS, 11 HPC, 12 thrusters
= 40:17

1 snatch (75)
2 TGU (35)
3 power cleans (75)
4 wall balls (20)
5 pull ups
6 kb swings 35
7 push jerk 75
8 push ups
9 toes 2 bar
10 box jumps 24
11 burpees
12 thrusters 75

Did 11 full days, plus rounds 12, 11, 10, 9 (42 total)

4 Rounds Hanging Squat Cleans @ 55% of 1RM

135

Then

50 snatches for time 50% 1RM

95

4:13

3-3-3-3-3 Press = 105lbs

Then

21-15-9
Toes to Bar
Ring Dips

20 Minute AMRAP:
10 Push Presses (115/80)
10 Kettlebell Swings (55/35)
10 Box Jumps (24”)

Practice:
Overhead Squats
Front Squat

Warmup:
60m sled push 2x45lb plates
2 rds
10 pushups
10 situps
10 squats

Strength:
OHS
3-3-3-2-2-1-1
45, 45, 45, 65, 80, 90, 95, 100
New PR

WOD:
3 rds
50 DU (did 150 SU)
50 pullups (some kipping, then to bands)
50 squats
25:40

Full vest.

Metcon:

12 days of Xmas - 12 Days of Xmas - 1 C2B/Ring Dip, 2 PC (175), 3 BJ (30"), 4 WB (20), 5 Push Pr (135), 6 Burp, 7 T2B, 8 KBs (70), 9 Games PU, 10 DUs, 11 GHDs, 12 Fr Sq (175)

Time - 39:40

Warm Up
3 Rounds NOT for Time
5 Deadlifts 135
10 Burpees

BENCH
Bench: 7x5
65,75,80,85,85,85,80%

BOX SQUAT
5 x 10 (Full Vest @ 20')

AMRAP 15 (11.2)
9 Deadlifts (155#)
12 Pushups
15 Box Jumps (20)