*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) o:00 – 10:30 – Every 1:30 x 7 sets: 5 Power Snatch

Warm-up as needed. Start around 50-60% of your 1RM. Goal is constant movement on the barbell.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 4 Power Clean + Push Jerk

Start around 50-60% of your 1RM. Goal is constant movement. This is done as 4 C+J, not 4 Power Cleans and then 4 Push Jerks

2) 10 minute AMRAP:

15 Alternating Dumbbell Snatch 50/35

15 Wall Balls 20/14

15 Box Jump Overs 24/20

Extra Work:

3) Single Leg Box Jumps: 5 sets of 10/side

This is more balance and coordination work. Use a low box and just get yourself comfortable jumping off one foot and landing on one foot. The goal should be to keep the opposing foot off the ground for the duration of the 10 reps. Jumping both on and off the box. Start as low as a 10lb plate if that’s what is appropriate.

4) D-Ball Good Morning: 3 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over load.

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