*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:

Session A:

1) Every 1:00 x 12 sets: 1 Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat. You choose the position, and hit the same position for every rep.

2) Every 1:00 x 12 sets: 1 Hang Clean

Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat. You choose the position, and hit the same position for every rep.

3) 5 sets of:

3 Front Squats +

2 Jerks

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Back Squat: 1 sets of 30 @ 50-60%

Warm-up as needed. Moderate load, don’t crush yourself, but make yourself work a bit.

5) 5 rounds AQAP:

15 Toes-to-bar

30 Wall Balls 20/14

60 Double-unders

Session B:

1) AQAP:

50 Burpee Muscle-ups

Scale as needed. 

2) Hand-Over-Hand Sled Pull: 4 sets of 50ft

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

3) Cable Wide Grip Lat Pull Down: 3 sets of 30

Rest 90-120 seconds between sets. Moderate load, don’t use a weight that you can just barely get 30 reps with.

4) Bike Erg – 10 sets of:

:30 Hard @ Damper 10

2:30 Easy @ Damper 1

Hit them hard, not necessarily looking for consistent efforts.

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