*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 – 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 Pull-ups

9 Calories Ski/Bike/Row/Run

Extra Work:

3) 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.

4) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position and quality over loading.

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

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