- Friday is the last day to email us about membership changes. Please get it in or your membership will reflect no change for the month of November.
- What are you doing this weekend? Join us at the Terminal of Terror in Jersey City for a Halloween party! Tickets are here.
- T-SHIRTS! Starting Monday afternoon to Friday, we will be having a preorder sign-up list in the gym. Preorders will be cheaper than once the shirts arrive and you also have a choice on what colors we pick!
Hang Snatch Warm-Up(power Position)
Skill: Cycling Hang Power Snatches
10 Minutes to warm up to..
1+1 Hang Power Snatch(PP)+ Hang Snatch(PP)
Every 90 seconds for 5 Rounds
1+2 @ 85% of 1+1
7 Hang Snatch (60% of 1+1)
10 Ball Slam
30 Double Unders
100 Ft sandbag carry
Accessory: On your own
4x8 Mid, supinated grip bent over row(work up to a challenging set of 8 THEN do the sets)
Every 2 Minutes for 5 Sets
5+1 Everett Clean Pull+ Hang Power Clean(above the knee) 60% of 1RM Clean
Every 2:30 for 5 Sets
3+3 @ 70% of Clean
Hang Power Clean(3 sec descent per rep, 3 sec pause in receiving position)+ Front Squat
Every 2:30 for 4 Rounds
4 Segmented Clean Deadlift(2 inches, knee, mid thigh) (80%)
Do the accessory work for the day.