For Load

Work As Heavy As Possible. The goal is to complete the recommended workout as heavily as possible (AHAP). Depending on the instructions for the workout, an athlete may either be allowed to pick up a single weight for the workout or may work up to a heavy weight during the workout.

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With a running clock in 5 minutes
From 0:00-2:00, establish:
1 rep max Weighted Chest-to-Bar Pull-Up
From 2:01-4:00, establish:
1 rep max Snatch
From 4:01-5:00, perform:
Max Distance Jug Carry

For Load
1 rep max Shoulder-to-Overhead

For Load
Deadlift Ladder
Men: 315-325-335-345-355-365-375-385-395-405-415-425-435-445-455-465-475-485-495-505 lb
Women: 185-195-205-215-225-235-245-255-265-275-285-295-305-315-325-335-345-355-365-375 lb

For Load
1 rep max Snatch

Wednesday 201230

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 181119.

Saturday 201226

Hang squat snatch 3-3-3-3-3-3-3 reps

Monday 201221

Back squat 3-3-3-3-3 reps

Thursday 201217

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

Friday 201211

Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

Sunday 201206

Hang squat clean 5-5-5-5-5 reps