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)