*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 – 10:30 – Every 1:30 x 7 sets:

Snatch Pull +

Hang Muscle Snatch +

2 Overhead Squats

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

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

Snatch +

Hang Snatch

Continue to build loading from Part A.

2) Front Squat: 5 sets of 2

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

3) Back Rack Walking Lunges: 4 sets of 50ft

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

4) “DT” – 5 rounds AQAP:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Shoulder-to-Overhead 155/105

Scale as needed, this should be a 4-8 minute workout, if you don’t have that capacity bring down the loading.

5) Reverse Sled Drag: 4 sets of 50m

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

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) Every 5:00 x 6 sets:

500m Row

50 Double-unders

15 Chest-to-bar Pull-ups

Rotate order of movements each round for 2 cycles. Keep track of time to complete each round.

2) Pausing False Grip Ring Rows: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Hold chest at the Rings for 3 seconds each rep.

3) Seated Supinated EZ Bar Cable Row: 100 Reps

Use a loading you can do 40-50 reps to start.

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