WO #1
Snatch 3×3/
Clean & Jerk 3×3/
WO #2
AQAP for Time of:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WO #3
8x Tabata Row

Snatch 3/50% 2/60% 1/70% 4×1/75%
Clean & Jerk 3/50% 2/60% 1/70% 4×1/75%

Rest
Merry Christmas!

Rest

WO #1
Clean (from blocks at mid-thigh) 3×3/
Snatch (from blocks at mid-thigh)+Hang Snatch 3×1+1/
Rack Jerk 1/ 1/ 1/
Muscle Clean 3×8/
Clean Pull (blocks at mid-thigh) 4-6×3/
Arms!!!
DB Curls 5×10/
DB Skull Crushers 5×10/
Plate Flips 2×3 out, 3 in
Rice Grab 2×1min

Rest

WO#1
Clean 4-6×2/
Snatch 4-6×2/
WO#2
If you finished (all 10reps) 3 to 4 sets move up 1.5% to 3%. If you did not complete the 3 to 4 sets repeat last weeks weight.
Under 5 years of experience:
Press 10×10/82.5%
Over 5 years of experience:
Press 10×5/82.5%
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops  after that, its OK!
Aux: Rest 30sec-1min
Front Raise 3×10/
Lateral Raise 3×10/
Scapula Raise 3×10/
Empty Can 3×10/
Bent Over Rear Delt 3×10/
Band Internal Shoulder Rotation (Elbow stays glued to your sides.) 3×15/
DB External Shoulder Rotation (Lie on your side. Elbow stays glued to your sides. Put a towel between your elbow and trunk.) 3×15/

WO #1
3-6min Agility Ladder Work
Tabata Run 8x20sec on & 10sec off @ 12% Grade
WO #2
“Dian”
As many rounds as possible in 20 minutes of:
21-15-9
DeadLift w/M=225lbs, W=155lbs
Hand Stand Push Up (Head to Ground!!!)

WO #1
Snatch (blocks at mid-thigh) 3×3/
Clean (blocks at mid-thigh)+Hang Clean 3x(1+1)/
Snatch Balance 1/ 1/ 1/
Muscle Snatch 3×8/
WO#2
If you finished (all 10reps) 3 to 4 sets move up 1.5% to 3%. If you did not complete the 3 to 4 sets repeat last weeks weight.
Under 5 years of experience:
Bench Press 10×10/80%
Bent Over Row 10×10/80%
Over 5 years of experience:
Bench Press 10×5/80%
Bent Over Row 10×5/80%
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops  after that, its OK!

WO #1
10 Rounds
10 Back Squats w/ M=135lbs, W=95lbs
10 Burpees
WO #2
3-6min Agility Ladder Work
Sprint 6-8x200m