Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Lats on Foam Roller
A. 3 Position Clean Bar Path (just empty bar): 3 times w/ 2 sec pause at each position (high hang, knee, floor), RAN
B. Hang Power Clean: 4 x 4 @ 80% (do 10% more than you did last week), R 2:00

135lbs getting better
C. Front Squat: 4 x 6 @ (220# for all sets across), R 2:00  

Getting better at keeping arm up
D1. Bench Press: 4 x 6 @ (210# for all sets across), R :45  

Just another day of benching 

D2. Side Plank w/ Twist: 4 x 12/side, R :45
D3. Single Leg Box Jumps: 4 x 5/leg 20" box, R 1:30 (jump off one leg and land on leg you jumped with)  

I was better on left leg than right
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Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
15 min EMOM (this is strength work in emom format)
1st: 20 sec L-Sit Hang on Pull Up Bar  

Left arm was hurting but did a few
2nd: 30 sec High Knee Jump Rope

3rd: 10 Burpees to 45# plate
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"GET SWOLE"
Accumulate 50 reps of each movement
DB Bicep Curls (you choose weight and style)
DB Overhead Tricep Extensions
Ab Exercise of choice
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Bike 5 min as Cool Down

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Split Jerk from Rig: 4 x 4 (focus on good technique and goal is to get under bar, not just pressing with arms), R 2:00  
165lbs
B. Hang Power Snatch: 4 x 4 @ 80% (do 10% more than you used last week), R 2:00

145lbs 

C1. DB Reverse Lunges in place: 4 x 6/leg (55#/hand), R:45
C2. Incline Bench Press: 4 x 6 (increase 5-10# from last week), R :45  
Did not go over 205.
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)  

C4. Box Jump Overs: 4 x 6 (24" box; complete as fast as possible), R 1:30  

14sec
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Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Christmas Eve (do 12 days of christmas wod w/ class)
Had to work and was not doing it by myself on Wednesday
Friday
Merry Christmas