*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

Snatch Pull +

Low Hang Power Snatch +

Low Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex. Yes these are the same complexes as last week. We will be working the same complex for 3 week blocks and then rotating to a different complex accordingly.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

Clean Pull +

Low Hang Power Clean +

Low Hang Clean

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex.

2) 12 minute AMRAP:

10 Toes-to-bar

25 Wall Balls 20/14

50 Double-unders

Extra Work:

3) Banded Clam Shells: 5 sets of 15/side

Rest 90-120 seconds between sets. Focus on quality not speed.

4) Front Plank: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

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