**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.