In Blog, Workout of the Day

Friday September 29th

Only 9 more days until our SPCA fundraiser. Please bring a friend to participate in the “Newbie Division” competition! All money raised will be donated! For those of you who are worried about the gymnastics skill for the competition please do not worry. Scaled people will not have regular pull ups. We are doing a 50/50 style raffle for Caps Tickets, Membership Discounts and a swag bag.

Pre-Strength (10’s Week 3)

4×10 Clean Pulls

4×10 Front Squat




Hand Stand Push Up

Hang Power Snatch


Snatches should be lighter! The scale down for the HSPU should be KB or DB Strict Press (both at same time)

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