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

WOD:

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) 5 rounds AQAP:

12 Deadlifts 115/75

9 Hang Power Cleans 115/75

6 Shoulder-to-Overhead 115/75

Extra Work:

3) 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.

4) Reverse Sled Drag: 4 sets of 50m

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

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