Federal Hill is closed tomorrow for Battle of Baltimore! Come out and support! Harbor East will have a normal weekend schedule and Federal Hill will re-open Sunday morning for Capacity and Open Gym.
Strength
Every 30 seconds for 10 minutes
1 Hang Squat Clean (same weight across)
Metcon
30 Wall Balls
15 Deadlifts
15 Hang Power Cleans
3 Rounds
Fitness: 115/75 (14/10)
Performance: 135/95 (20/14)
Open: 155/105 (20/14)
Athletes: Working our oly lifting today to start. The coach will give you 6-8 minutes to warm up to a good hang squat clean weight. Focus on speed under the bar and catching in a good position. For the second piece Choose a hang clean weight that you can complete 15 reps in 2-3 sets with. Your grip will be smoked after the deadlifts.
