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