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**Our holiday potluck is today, from 12:30-2:30 pm. Get your workout on in the morning, and then bring your favourite dish out and refuel afterward. Everyone is welcome!**

A. Tall cleans – Increase to a moderate weight and do 4×2. Focus on a fast pull under the bar, and high elbows and upright posture in the catch.

B. Front squat – 3×5@75-80%.

C. For reps:

6 min AMRAP of:

3 DB snatches per arm, 30 double-unders (snatch weight should be heavy but not maximal)

Rest 90 seconds, then another 6 minute AMRAP of:

12 wall balls, 12 knees-to-elbows (scale to knee raises or abmat sit-ups).

Compare to Oct 13 2015.