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

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Snatch Pull +

1 Hang Snatch +

2 Snatch Push Press

Start around 60% of your 1RM. Build as heavy as deemed fit. If you’re not comfortable lowering the bar behind the neck than perform 2 Overhead Squats.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) Every 2:00 x 5 sets:

10 Hang Power Snatch 135/95

15 Toes-to-bar

10 Bar Facing Burpees

Scale as needed. We’re looking for about 20-30 seconds of Rest. Hit these as “sprinty” efforts.

3) 7 sets of:

3 Ring Swings +

3 Muscle-ups +

3 Strict Ring Dip

Rest 2-3 minutes between sets. Scale reps as needed, should be performed as a complex.

4) Seated Wide Grip Lat Cable Row: 3 sets of 20

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

5) Banded Upright Rows: 100 Reps

Take your time, focus on position and activation. Use a band tension that allows you to hit 40-50 reps to start.

Session B:

1) Ski Erg – 6 sets of:

2 minutes @ Easy Wattage

30 seconds +40/30 Watts

30 seconds +40/30 Watts

30 seconds +40/30 Watts

30 seconds + 40/30 Watts

A general suggested starting wattage is 150/120, from there your sets would be 190/150, 230/180, 270/210, 310/240. Scale up or down as needed. This is one continuous 30 minute piece.

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