*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:

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 95/65

10 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.

Extra Work:

3) Front Rack Sotts Press: 4 sets of 10

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

4) 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.

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