Annoucnement: 
Christmas Party AHOY! This Friday at 9pm, join us for bubble soccer and merriment for the fourth annual CFBCP! Food and drink will be provided but if there's something in particular you would like(we serve regular beer, not that fancy shit) bring it yourself and maybe some for a friend. It's called sharing. Dress is....Christmas athletic? Maybe bring a change of clothing if you want to play soccer. Just saying. See you at City Sports Arena!

Warm-Up

Snatch Warm-Up(above the knee)

Heat up
Every 90 seconds for 6 Rounds
1+1+1
Snatch Extension+ Hang Power Snatch+ Snatch Balance

Strength
12 Minutes to find..
3 Rep Max Hang Snatch (above the knee)
then.
E2MOM for 3 Rounds
3 Hang Snatch @ 90% of 3RM

Conditioning
6 Rounds
10 Overhead Squat (60-70% of 3RM hang Snatch) pick a weight that allows for unbroken reps
15 Box Jump up & Over
20/16 Calorie Row