* Holiday party at SMCF on Saturday 12/7. It has been talked about that we might do an ugliest sweat suit holiday party so keep an eye out for an ugly a$$ sweat suit!
* Next Saturday night we are planning an SMCF social outing at PJ Whelihans in Allentown. Car bombs are more fun at an Irish Pub (Trainer Pete is buying).
Clean and Jerk
20 minute amrap
25 Air Squats
15 Sit Ups
10 Dips (matador bar)
* After every round complete 1 clean complex (power clean, hang power clean + jerk)
* perform this clean complex at 70-75% of 1 rep max