WOD:

1) Squat Clean and Jerk: 3 x 1 @ 75% of 1RM

Warm-up as deemed fit. Upon starting rest no more than 90 seconds between sets.

2) Clean Pulls: 3 x 3 @ 90% of 1RM Clean

Rest no more than 90 seconds between sets. Focus on tight torso positioning to the knee and being explosive as the bar breaks the knee.

3) Clean Deadlifts: 3 x 3 @ 100% of 1RM Clean

Rest no more than 90 seconds between sets.  As these are ligther than your normal Deadlifts we want you working with a double overhand grip as we are trying to develop your Clean power. Focus on your start position and maintaining that position, the Clean start position and your traditional Deadlift position are very similar but there are slight differences.

4)“Hold On” – 21-15-9 – AQAP:

Deadlifts 225/155

Toes-to-bar

Kettlebell Swings 53/35

Fastest time for this workout at the Throwdown was set by Mat Fraser with a time of 5:04

 Extra Work:

5) Strict Handstand Push-ups: 10 minutes EMOTM

Perform the same amount of reps EMOTM for 10 minutes. If you can do more than 5 reps work a defecit HSPU.

 6) Reverse Hyper: 3 x 15

Rest 90 seconds between sets. Load as deemed fit.

For results post weights of your Cleans, Clean Pulls, and Clean Deadlifts along with time to complete Met-con and any scaling used. If you did Extra Work post reps for HSPU’s, and weight for Reverse Hypers.

Post Results/Thoughts to Comments

I wanted to first say thank you to all of our amazing members who volunteered this weekend and allowed us to host our first competition. We had a great competition and we had a bunch of our athletes that did an amazing job. In addition thanks to all the support our awesome community provided for those that were competing we had an awesome group of spectators and overall had an awesome event. Thank you all so much for the help, support and for providing such an amazing atmosphere for all of us to partake in.

httpv://www.youtube.com/watch?v=5y92hjZNEjI

The season will be here before we know it and the Open starts in just 3 months, get Pumped!