Competition: Saturday, June 8th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.
1) 15 minute EMOTM:
Minute 1 – 1 x (Power Snatch + Hang Power Snatch)
Minute 2 – 2 x (Power Snatch + Hang Power Snatch)
Minute 3 – 3 x (Power Snatch + Hang Power Snatch)
Warm-up and start around 60% of your 1RM. This is a total of 5 cycles. Build load each cycle as deemed fit. You may drop the bar between each complex on the rounds of 2 and 3.
2) 7 minute Up Ladder:
1 Power Cleans 225/155
1 Paralette Handstand Push-up
Workout goes 1+1, 2+2, 3+3, and so on.
3) 6 rounds AQAP:
21 Shoulder-to-Overhead 115/75
12 Bar Facing Burpees
Scale as needed.
4) Strict Bar Dips: 5 sets of 5
Rest 2-3 minutes between sets. Load as heavy as deemed fit.
5) Sled Drag: 400m @ Bodyweight
Stimulus is constant movement, scale load as needed for desired stimulus.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE