*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 – 10:00 – Every 1:00 x 10 sets: 1 Low Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 1 Low Hang Clean + Jerk

Note there is an additional 30 seconds built in after the last Snatch as you transition to the Clean and Jerk. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) AQAP:

75/60 Calories Ski/Bike/Run/Row

50 Thrusters 45/35

25 Pull-ups

Extra Work:

3) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

4) 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