Some people could make use of this guide

PLEASE NOTE Holiday hours will be in effect from the 24th-26th, and they will include a class on Tuesday the 24th at noon, and a class at 3PM on Thursday the 26th. Merry Christmas everyone, lets start thinking about some new goals for 2014!

Skill
15′ Alternating Minutes
7 Chest to Bar Pull-ups
7 Wall-balls
7 Burpees

Weightlifting
1) P. Snatch + 2 Snatch @60%
2) Jerk – 2×3@60%, 2×3@65%

Strength
HBBS – 1×8@60%, 1×8@65%, 1×6@70%, 2×6@75%
Clean Pull – 2×7@90%, 3×5@90%

Metabolic Conditioning
10-9-8-7-6-5-4-3-2-1
Toes to Bar
KB Swing (32/24)