Lift Off at Harbor East is Wednesday at 6:30pm. Come lift!
White Elephant and Holiday Party is Friday December 20th! Details are on the blog.
Holiday schedule is on the blog.
Strength
2 Cleans + 1 Jerk (Split or Power)
Build up to 75% of your 1 RM Clean and Jerk (5-7 minutes)
Then EMOM for 8 minutes
2 Cleans + 1 Jerk (Split or Power)
**The cleans do not have to be unbroken. They should be power or squat whatever you are working on.
Metcon
10-9-8-7-6-5-4-3-2-1
Power Clean
Pull ups
Fitness: 115/75
Performance: 135/95 (chest to bar)
Open: 155/105 (3 Bar Muscle ups after each set of cleans)
Athletes: Push the loading on the clean today, it should on the heavier side.
DRIVE
AMRAP 22
50 Wallballs (14/10)
40/30 Calorie Bike Erg
30 Sit ups
20 Hang Dumbbell Snatches (50/35)
