Dec 24 -27

Dec. 24 - 
#1
A. Clean Grip Deadlift - build to tough triple; rest as needed - I ended up doing some clean pulls here, I built to a triple at 320lbs

B. Ring Dip - 3 x AMRAP+AMRAP+AMRAP; rest 30sec b/t AMRAP's + 2min b/t sets -  29-8-6, 2 min rest 10-8-6
C. KB Swing - 4 x 20 TOUGH reps for time; rest 90sec (2pood ++) - Completed at 2 pood (that's the biggest I have for KB) 
+
5 Rounds for time
15 Deadlift @ 155#
15 Bar-facing Burpees -  7:19
+
20x
Airdyne - 30sec @ 85% effort
Airdyne - 30sec @ 50% effort  - Completed

Dec 25 - Rest

Dec. 26
 - I joined the Gym WOD and did exactly what you told me not to but it felt good to Oly lift again. I warmed up with Crossover Symmetry and took my time building. 
Heavy set of 5 TNG Snatch (I got 225 which is PR for 5) 


10-9-8-7-6-5-4-3-2-1 
30lb Wall-balls 
Burpee box jump overs  24'' 
8:39 

Dec. 27th - 
I only had 1.5 hours during an open gym slot. 

A. Bnk Snatch Grip Push Press - build to moderate 5; rest as needed (hold OH 3sec & stabilize) - Completed at 185lbs
B. Muscle-up Clusters - 3 x 3.3.3 perfect reps NOT for time; rest as needed b/t rounds - Completed  

For time:
30cals Row
20 Back Squats @ 135#
30cals Row
Rest 6min
x3  

Rd 1 - 3:48
Rd 2 - 3:54
Rd 3 3:44

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