News
- Please join us for a holiday celebration this Saturday at Hudson Hall in Downtown Jersey City. Party starts at 8:30PM(in the evening) and all are welcome!

Warm-Up
Hang Snatch + Overhead Squat Prep
then…
Every 90 seconds for 5 Rounds
5 overhead Squats (4240) (EMPTY BAR ONLY)

Skillz
EMOM for 12 Rounds
Hang Snatch variations
1-4: 1 Hang Muscle Snatch
5-8: 1 Hang Power Snatch
9-12: 1 Hang Snatch

Condtioning
3 Rounds for time
400 Meter Row
30 sumo squat jumps (32/24kg)
1 Mile Bike
15 Snatch Grip Deadlifts (90% of best snatch of the day)