holidash

Sunday:
4x5 front squat 135, 155, 165, 185
5x1p/3pp/5j at 95,105,115,125,135
3x5 power hang snatch 95, 105, 115

then:
for time:
1 mile run, 2000m row, 1 mile row
time: 22:50



Monday:
REST



Tuesday:
Linear Progression #12
Back squat 265 3x5
Bench Press 190 5x5
Deadlift 325 1x5



Wednesday:
1000m row: 3:28
10-1/1-10 dip/pullup: 4:42
5k row: 20:28
Snatch Balance



Thursday:
Linear Progression #13
Back Squat: 3x5 270
Press: 5x5 115
Power Clean: 3x5 165




Friday:
CHRISTMAS EVE MASSACRE UPDATED EDITION
7 ROUNDS FOR TIME
10 KB SWINGS @70/53
10 OVERHEAD SQUATS @95/65lbs
10 LATERAL JUMPS OVER HURDLE OR CONE
10 KNEES TO ELBOWS
10 SQUATS W/25/10lb PLATE HELD AGAINST CHEST



Christmas day:
REST



Sunday:
Backcountry touring: 3.5 hours



Monday:
Linear Progression #13
Back Squat: 3x5 275
Bench Press 195 5x5
Deadlift 330 1x5


Tuesday:
3-6-9-9-6-3
Snatch at 115
Muscle ups
time 17:35