Federal Hill CLOSED today. Sunday: Capacity at 5pm, Open Gym 5:30-7:30pm ONLY


Partner Workout


0-10 
You and your partner find a heavy 1 Rep Snatch 

10-30 
Split reps however you want
100 Snatch
100 Synchro Air Squats 
100 Burpees 

Fitness: 95/65 
Performance: 115/75
Open: 135/95

Athletes: Work the first 0-10 minutes as a strength piece then from 10-30 get as far as possible in the chipper.  It will be hard to complete the 100 Burpees.  The workout is set up so a few teams might complete it and some will get capped.  Form first then intensity and speed. 


DRIVE


AMRAP 6 
20 Row Cals 
10 Devils Press  

Rest 2

AMRAP 6 
10 Double DB Hang Squat Clean 
20 Sit ups 

Rest 2 

2 Rounds