Weightlifting: December 19th, 21st, 23rd

Monday:

1. Block Snatch: 3, 2, 1, 3, 2, 1

2. Snatch balance + Heaving snatch balance + Ohs: 6 rounds start first @ 60% of Snatch

3. 45 degree btn presses x 3 x 12

Wednesday: 

1. Block clean and jerk: 3, 2, 1, 3, 2, 1

2. Pullunder + Front squat x 6 + Jerk: 3 Rounds start @ 60% of best clean

3. Push press: 3,3,3

4. Stiff leg deadlifts: 3 x 12 @ 90% of Power clean

Friday:

Every minute on the minute for 16 minutes:

Minute 1: Power Snatch x 1

Minute 2: Super Cat jumps x 5

Rest 4 Minutes

Every minute on the minute for 16 minutes:

Minute 1: Power Clean and jerk x 1

Minute 2: Front Squat x 2