Day 3 

Morning Weight - 216

Strength/Olympic Lift

Snatch 

1 x 3 at 75 lbs. 

1 x 3 at 95 lbs. 

1 x 2 at 105 lbs.

1 x 1 at 105 lbs. 

1 x 1 at 105 lbs. 

1 x 1 at 115 lbs. 

1 x 1 at 115 lbs.

1 x 1 at 115 lbs. 

MetCon 5 RFT

7 Hand Stand Push ups (modified to 50 lbs dumbbell straight press)

15 Hang Power Clean @115 lbs. (modified to 95 lbs. after first round)

200M Run 

Time - 17:50

Day 4 

Morning Weight - 214.7

Strength Work

4 RFQ

Handstand Hold

10 Ring Rows

Double Unders for 1 min

MetCon

Every 4 minutes for 20 mins do:

50 Double Unders (Modified to singles)

18 Ski Calories

10 Front Squats 135 lbs (Modified to 115 lbs. 

* I massively struggled on this one.  Due to a skier shortage my wife and I shared one.  I started with the skier and went straight to my front squat.  I wasn't fast enough on either one and really struggled with the jump rope.