26 Jan Monday January 27, 2020
Battle of Baltimore is Saturday 2/1 at Federal Hill! Members can come support and watch for free.
Harbor East will have a normal schedule this weekend and Federal Hill will be open, regular hours, on Sunday 2/2.
Take 12 minutes to build to a heavy complex:
Fitness: 3 Power Snatch + 4 Hang Snatch + 5 Back Squats
Performance/Open: 5 Power Snatch+4 Hang Squat Snatch + 3 OHS
10 Power Snatch
10 Burpees over the Bar
10 Hang Snatch
Athletes: We start with a longer complex today. The focus should be to hold a good position during each lift. For the second piece choose a load that you can move in large sets. The first set of 10 should be two sets of 5 and 5.
20 Ring Rows
30 Push Ups
40 Sit ups
**During the rest hop on a c2 bike put the damper at 2/3 and pedal slowly. Try to breath through your nose and prep for the next round.