Jan 1-4

Day 1 - New Year's Day 
A.    Pause Snatch             (pause at the knee) x Establish a Challenging double
105 double, 110 single
I can tell these will help being fast at position1

Finished workout Friday Jan 2 
B.    Deficit Deadlift            175# 2-3 Rounds x 7-12 Reps
10 short
9 short
7 short

C.    Back Squat                170# x Max Reps
                        Add 5% for as long as you can get 5 Reps
9 @170
5 @ 185 (did 185, should have been 180, opps honest math issue)
5@185
Short after all sets, I was not confident that I could get 5 reps with another increase so stopped

D.    BTN Snatch Grip Push Press    Establish a 3RM
100# - got hard To control down, the up was fine

Saturday Jan 3 
Rest day -  sports massage


Day 2 - Sun Jan 4 
A.    Clean + Clean and Jerk        Establish a heavy, but not maximal
145

B.    1.25 Front Squat            145# 3 x 3-5
5 short 5 short 5 short
C.    wWeighted Back Extension         3 x 10
Done with 10#
D.    7 Minute AMRAP
    7 x T2B
    7 x Burpee
    7 x Box Jump (24”)
6 rnds + 2 T2B
started slow so I could end faster.