Announcements: Holiday Schedule
- December 26th (Open, afternoons only) 
- January 1st (Closed)
-January 2nd (Time to rage in 2018)

Warm-Up
4 Minute AMRAP
10 Banded Glute Bridges
Clam Shell
Air Squat (2020) (10# plate held in Front
then... 
4 Minute AMRAP
20 Walking Lunge steps
5 Burpee to inch worm

Strength
E2.5MOM for 5 Rounds
5 Front Squats @ 100% of 10RM
Add 10 Lbs to last 5x5 Front Squat

Conditioning
5 Rounds
300 Meter Row
15 Pull-Up
15 Box Jump

Finisher
4x10 Double Front Rack Single Leg Squat

Weightlifting Club
E2MOM for 4 Rounds
2+1 Power Snatch+ Overhead Squat (80%)

E2MOM for 7 Rounds
1 Snatch
80,85,90,85,90,85,90

E2.5MOM for 4 Rounds
3 Snatch Extensions @90%

The Arnold is upon us! For those of you who participate in our weightlifting club and have an interest in competing in the Arnold/American Open series 1. We are beginning our 10 week lead up to the event. Here are some important links to get you started on your quest. 

1: Do you qualify for AOS1? You need to convert your best lifts into kilograms. May god have mercy on your souls. 
2: You "qualify" but you need to qualify. Here's a qualifying meet you(s) should sign up for.  It's close to today and far away but this is life. 
2.5: "I tried to sign up but it says I need to be a member of USAW." Thats right. You can't do club things if you're not in the club. (Don't forget to affiliate with Bayonne Weightlifting Club). 
3: Sign up for AOS1.

If you have any questions about the qualifying or sign-up process, let me know in class tomorrow and I'll handle questions in front of class.