December!

First off, if you are sick of seeing Peter, Nick and I every Monday on the website, then you should start showing up to the Olympic lifting class. The awesome part is that in addition to you (aka someone else)appearing on the videos, you will improve your lifting skills.

Second, the theme of the month of serial killers. That means every workout this month will be named after a serial killer. Why serial killers? Well, turns out like most things in the world, popular culture has given us one view of what a serial killer is but the reality is quite different.

John Wayne Gacy
Part 1: Barbell Technique
Take 15 minutes to do
4 sets of 3 touch and go snatches
Then do a 5th set at 80% of your heaviest set from above and do as many reps as possible
Part 2: Gymnastic Technique
Alternate 8
A: Double under
B: Hollow body hold
Part 3: Conditioning (15 min cap)
4 rounds for time
1 length of snake crawl
14 pull ups
33 squats

Check the whiteboard for numbers.