1.1 x 5 below knee hang power clean
235# x 1

1.2.3 power clean/squat clean/front squat
185#

15 min AMRAP:
15 unbroken pushups w release
10 CTB

9 rds + 3 pushups

Press 1rm
175#

Supinated chinup
56.5 kg

Dip
56kg

300 FY
239
20 seconds hard 10 seconds rest
Goal: 28mph and 16mph
Few rds at 28, most at 24.6

Power clean
261#, super ugly

OHS
205#, failed 215#

10mins:
10 x 95# squat snatch
10 x CTB
4 rds + 4 snatch

Xmas eve

1rm thruster
219, Failed 229

30 tire flips:
2:29

Tabata push ups (67 last time)
80 (8rds of 10)

1 rd every 2min for 10min:
5 bar muscleups
75 double unders

Rest 5 mins

1 rd every 2min for 10min:
1 rope climb
15 box jumps @ 30" step down

Rest 5 mins

15-12-9-6-3
CTB
Ring dips
I didn't check clock when I started, because I'm an idiot. But I think it was around 6min

Power clean
225

Deadlift
345

Hang snatch
135

Tech work day

21-3
Thrusters @ 65#
Pullups
7:59
Last time- 8:14

Rest 10 mins

3 rds:
35 cals AD
15 burpees no jump

7:16

"Nate"

12+2+1
Muscle up and KB unbroken
Hdspu unbroken until rd 6

Last time: 10 rds even

Back squat
261#

Snatch
190#

Split jerk
275#

Clean Pulls @ 315#
1 on minute for 7 mins

Below knee HPC + Power Clean
1.1 x 5
185, 205, 225, 235, 235

PC AMRAP @ 225
1min on, 1min off
7, 6, 6, 4, 4

3 sets:
AMRAP kipping hdspu
15 C2B
500m row @ 1:45-1:48

13/UB/1:46.7
11/8+7/1:47.4
6/8+5+2/1:49

100 kbs @ 32kg (10 burpees each brk)
58-85-100
5:41

500 DU (5 CTB each brk)
100-50-50-50-30-30-30-30-30
8:47

100 WB @ 30# (10 BxJ @ 20" each brk)
20-15-15-10-10-10-10-10
9:04

Amrap 15mins:
3 ring dips 65#
3 supinated chinup 65#
12 rds + 2

3 sets:
50 cals AD
Target 75 second
71/75/78

Squat and oly

Squat 1 x 5 @ 95%
255

2rm snatch
175

Power clean and split jerk 2.1
240#

IGT

3 rds:
Amrap muscleups
3 min AD
4 min rest

11/63
9/60
8/59

3 rds:
15 CTB
15 ring dips
3 min row

UB/660m
UB/675
UB/658

Deadlift tough 1rm
395#

Power clean tough 1rm
245#

3 touch and go 135# snatch for 10min
Completed

MAP

35 wallball
25 kbs @ 32kg
15 burpees 6" above reach
3:08UB

5min

15 burpees 6" above reach
25 kbs @ 32kg
35 wallball
3:41

5min

50 cal AD
20 chinups
3:00UB

5min

20 chinups
50 cal AD
2:59UB

10min

10-1 ohs @ 95#
30 double unders
8:48

MU/push+pull/AD

5 bar MU on min for 5min:
5/5/3+2/3+2/2+1+1+1

10min AMRAP:
5 strict hdspu
1 legless rope climb to 15'
7 rds + 2hdspu

60 second AD, 6 min rest:
38 cals
38 cals
37 cals

Squat/snatch/clean

Squat on the minute
225/235/240/245/250/255/260

Below knee hang squat snatch 2rm
135/145/155/165/175 easy

Squat clean + Push jerk 1.1.1.1
185/190/195/200

IGT

7 rds:
Strict hdspu
10 CTB
90 second row
2min rest

6/7/6/6/4/5/5
Unbroken
Completed at 80%

3 rds:
Strict ring dips
2 min AD

12/10/8
21mph

Saturday, Dec 1, training

A. 3rm trap bar deadlift
365#

B. Power clean 1.1 x 4
195, 205. 215, 225

C. Unbroken
3 x 195# squat clean
6 x 175# squat clean
9 x 155# squat clean
12 x 135# squat clean
Between 4 and 5 mins