News:
- Our Christmas Schedule (December 24th-26th) is up on Front Desk. Check it out!!

Warm-Up
Muscle/power/full snatch warm-up 
Overhead squat mobility (coach's choice)
Every 90 seconds for 5 Rounds 
5 overhead Squats (4240) (EMPTY BAR ONLY)

Skill
10 Minutes to find
Muscle Snatch 
EMOM for 9 Minutes 
1-3: 4 T&G Muscle Snatch (60% of 1RM MS)
4-6: 4 T&G Power Snatch (70%)
7-9: 4 T&G Snatch (80%)

Conditioning 
3 Rounds 
20 Thrusters(unbroken) (105/70)
15 Burpee
50 Double Under

Accessory
Overhead Tricep Extensions
3 sets x 20 reps (pump city)