*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.

WOD:

1) Every 1:30 x 7 sets: 2 Snatch High-Pull + Below the Knee Hang Muscle Snatch + Snatch Push Press + Snatch Balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 7 sets: 2 Clean High-Pull + Below the Knee Hang Muscle Clean + 2 Thrusters

Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

3) 7 minute Up Ladder:

3 Thrusters 95/65

10 Double-unders

Workout goes 3+10, 6+20, 9+30, and so on until 7 minutes is up.

Extra Work:

4) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning and quality of movement over load.

5) Hand-Over-Hand Sled Pull: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible, unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE