*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

Session A:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

3 Hi-Hang Muscle Clean +

3 Push Press

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

2 Hi-Hang Power Clean +

2 Push Jerk

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Hi-Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) Pause Front Squat: 5 sets of 2

Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom of the squat each rep.

3) Sled Drag Walking Lunge: 4 sets of 50ft

Rest 2-3 minutes between sets. Heavy as possible without pausing/breaking. The goal is for all these lunges to step through so that the sled is constantly moving.

4) 5 rounds AQAP:

15 Overhead Squats 135/95

3 Rope Climbs 15ft

Scale as needed. We are looking 7-10 minute time domain.

Session B:

1) AQAP:

10-8-6-4-2 Muscle-ups

100-200-300-400-500m Run

Scale as needed.

2) Wide Grip Pronated Landmine Row: 4 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

3) Rope Cable Curls: 100 Reps

Use a weight you can hit 40-50 reps to start.

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