ANNOUNCEMENTS:
Christmas Party and Awards Banquet Saturday, December 14 at Electric Piano from 6pm-9pm.
We have an epic video that will be A ONE TIME SHOWING ONLY! (If you miss the party, you will NEVER see this video again!)
SUPER SPECIAL ANNOUNCEMENT TO BE UNVEILED! You won’t believe your ears!

WU:
3 rounds of:
6 side to side tuck jumps
6 muscle snatch with BB or PVC
6 OHS with BB or PVC
MOB: Shoulders. T-spine. Hamstrings. Achilles.
REVIEW. Power Snatch. KB power snatch. Lateral box jump.
S: Power Snatch from the high hang. 15 minutes to a heavy single.
C: AMRAP in 10 minutes of:
3 KB power snatch right arm 70/53
3 KB power snatch left arm 70/53
6 over the box lateral jumps 24/20 (you may land on top of the box during the transition if you need to)
9 situps
LIII: 53/35
LII: 44/25. 20/15
LI: 6 KB Russian swings at weight of choice. Side to side tuck jumps.
PWOD MOB: Lax ball in C/S/B/G. Pigeon Pose on box. U/D dog x3. Couch stretch

Advanced: None

Endurance: None