Barbell Club is back at Federal Hill! Go to the blog to sign up. Classes start on Tuesday January 14th at 7:00pm


Strength


Clean and Jerk
3/3/3/3/3/3 
(60-70% of 1 RM) 


Metcon


25 Front Squats 
25 Pull ups
3 Rounds 

Fitness: 75/55
Performance: 95/65
Open: 115/75 (chest to bar) 

Athletes: The C&J work today should be at a load where you can make adjustments in form and technique.  We retest next Monday.  For the workout aim for big sets on the front squats and try to keep the rounds between 4-5 minutes. 


DRIVE


0-10
50 Wall Balls
40 KB Swings
30 Burpees
20 Sit ups

10-18
40 Wall Balls
30 KB Swings 
20 Burpees
10 Sit ups

18-26
30 Wall Balls
20 KB Swings 
10 Burpees

Get as far as possible in the time block- rest with any left over time.