*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.
**Games Fundraiser HERE
***Help Us Grow Our Brand HERE
1) Every 1:30 x 7 sets: Snatch Pull + Power Snatch + Hang Power Snatch
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Snatch Pull, no Touch-and-Go.
2) Every 1:30 x 7 sets: Power Clean + Hang Power Clean + 2 Push Jerk
Start around 60% of your 1RM. Build as heavy as deemed fit.
3) 4 rounds AQAP:
4 Squat Snatch 95/65
8 Squat Cleans 95/65
12 Thrusters 95/65
4) Hip Thrusts: 100 Reps @ Bodyweight
Bodyweight being no weight, just your body. Break-up as needed. Focus on positioning and activation, not speed.
5) Band Pull-Aparts: 100 Reps
Switch between over and underhand every 10 reps. Focus on activation, not speed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE