Today is your LAST day to pre-order hoodies!
Lift Off at Harbor East is Wednesday December 11th at 6:30pm. All are welcome to participate!
Federal Hill: please have your cubbies cleaned out by Wednesday December 3rd.
Strength
2 Front Squats + 1 Split Jerk
4 sets @ 80%
Work up to 80% of whatever your limiting factor is- Front Squats or Split Jerk. Once you hit a moderate/heavy load complete the complex 4 more times.
Metcon
2 Hang Cleans
2 Push Press
10 Air Squats
4 Hang Cleans
4 Push Press
10 Air Squats
6 Hang Cleans
6 Push Press
10 Air Squats
…Climb the ladder for 10 minutes Score = Total Reps
Fitness: 95/65
Performance: 115/75
Open: 135/95
Athletes: Work on that split jerk today under fatigue. This is meant to mimic a 1 RM Clean and Jerk from the ground. For the second piece the choose a load that you can do 10 unbroken hang cleans with while you are under fatigue. The load should be moderate/light.
Drive
100 Singles
15 Med Ball Squat Cleans
15 C2 Bike Cals
15 min AMRAP
Rest 2 minutes
10 Med Ball Thrusters
10 Burpees
10 Ski Cals
10 min AMRAP
