Jan 9-11

Jan-9

A. Push Jerk x2 + Split Jerk x1 - 1 moderate set on the min for 10min (use jerk blocks if possible)
205lbs 

B. Muscle-up - 3 x 5.5.5 UB reps for time; rest 4min 
I went out too aggressive in rd 1 and couldn't hit sets of 5 at the end. I had ripped my hands earlier in the week with Mus and CTB. They hadn't quite healed and then ripped them open again.  Rings got slippery which made it harder.

Set 1- 1:01
Set 2 - 1:47
Set 3- ? I did all 15 reps but not in sets of 5. I hit 1 set of 5 then it was mostly doubles after that. 
+
30sec Pull-ups
30sec KB Swings @ 2pood
30sec Burpees
30sec Airdyne @ 100% effort
Rest 4min
x5
*max effort rounds
Because I had Bloody hands I went with this below

30 sec HSPU
30sec burpees
30sec airdyne
max UB double unders (60-75 each rd)
rest 4 min
x3

+
15min AD/Row/Mobility Cool-down 

Jan-10
Team/Comp programming 
Here is what we did.

A. 1 step max height box jump just for fun  -49''

B. teams of 3 conga line (same rules as snatch last week)

7 min amrap

15 cleans 205/125

12 cleans 235/ 145

9 cleans 275/165

6 cleans 295/ 175

Max reps 315/185 - we got through 5 cleans at 315

C.
Team Linda,  teams of 4
10-9-8-7-6-5-4-3-2-1

DL 1.5 BW/1.25bw
BP BW/.75
Clean (squat clean) .75 bw/.60bw

burpees 

19:30ish

This is based of the average BW of your team

Jan-11
Rest