Competition: Friday, June 7th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.
1a) 0:00 – 7:30 – Every 1:30 x 5 sets:
3 Hi-Hang Muscle Clean +
3 Push Press
Start around 50% of your 1RM and build as heavy as deemed fit.
1b) 7:30 – 15:00 – Every 1:30 x 5 sets:
2 Hi-Hang Power Clean +
2 Push Jerk
Continue to build loading from Part A.
1c) 15:00 – 22:30 – Every 1:30 x 5 sets:
1 Hi-Hang Clean +
Continue to build loading from Part B.
2) Pause Front Squat: 5 sets of 2
Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom of the squat each rep.
3) Sled Drag Walking Lunge: 4 sets of 50ft
Rest 2-3 minutes between sets. Heavy as possible without pausing/breaking. The goal is for all these lunges to step through so that the sled is constantly moving.
4) 5 rounds AQAP:
15 Overhead Squats 135/95
3 Rope Climbs 15ft
Scale as needed. We are looking 7-10 minute time domain.
Scale as needed.
2) Wide Grip Pronated Landmine Row: 4 sets of 20
Rest 2-3 minutes between sets. Heavy as possible.
3) Rope Cable Curls: 100 Reps
Use a weight you can hit 40-50 reps to start.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE