*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 – 7:00 – Every 1:00 x 7 sets: 3 Hi-Hang Muscle Clean

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

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Hi-Hang Power Snatch

Continue to build loading from Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch

Continue to build loading from Part A.

2) 4 rounds AQAP:

21 Wall Balls 20/14

15 Chest-to-bar Pull-ups

9 Calories Ski Erg

Scale as needed.

3) 4 sets of:

100ft Hand-Over-Hand Sled Pull

15 Barbell Upright Rows

30 second Active Supinated Bar Hang

Use loading you can move the sled and barbell unbroken for the reps. Not for time, but quality…however transition from one movement to the next quickly. Rest 2-3 minutes between sets.

4) Single Arm Dumbbell Row: 5 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, and then switch to the other. Heavy as possible…use a weight you can do the first 4 reps strict, and then bring your full body into the last couple of reps.

Session B:

1) Every 4:00 x 6 sets:

500m Row

20 Kettlebell Swings 70/53

Work for consistent efforts. Kettlebell Swing loading should allow you to transition immediately, and perform all sets unbroken.

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

https://www.youtube.com/watch?v=HjDYkz2iCbI&t=4s