*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

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

WOD:

1) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 Hang Squat Snatch

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. You choose the position to go from. As we’ve been, working the goal is constant movement on the bar, true barbell cycling.

2) 10:30 – 21:00 – Every 1:30 x 7 sets: 5 Hang Squat Clean

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. You choose the position to go from. As we’ve been working, the goal is constant movement on the bar, true barbell cycling.

3) AQAP:

20-15-10-5 Toes-to-bar

5-10-15-20 Power Snatch 75/55

Extra Work:

4) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

5) Temp Ring Row (1-1-3): 5 sets of 6

Rest 2-3 minutes between sets. Feet should be on a 20″ Box. 1 second initiation, 1 second pause, 3 second return. Add load as deemed fit.

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