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We have a couple reminders. The gym will be open on Friday from 12-3 p.m. All members are welcome to come in and get a workout. This is not an instructed class period but open gym. Saturday will be back to normal schedule.

Also, our Christmas Party will be on December 11th. It's at the Highlands Brewing Company in Kirkwood. We'll be e-mailing everyone further details.

Wednesday Strength/Skill Work: Warm up with hang power snatch technique. Deadlift 4 x 5. Rest exactly 90 seconds between sets. Move to Dumbbell Front Squat/Press 4 x 8. Rest exactly 90 seconds between sets. This is not a Thruster. The movements are seperated with a pause.

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