Monday 3.14.16

Friday Night Throw Down Week 4 Challenge
Accumulate 2 minutes in a hollow body hold on the ground
Accumulate 2 minutes in a superman hold on the ground
+
4 minutes of saddle

Essentials:
A.
4 Sets
Push Press x 7 reps
On the 2:30 Min

B.
10min EMOM
Odd: Hang Power Clean x 10 reps Training Bar or Empty Barbell
Even: Ring Pulls x 5 reps

C.
9min AMRAP
Shoulder to Overhead x 3 reps
Burpee Box Jump x 6 reps

Fitness:
A.
4 Sets
2 Push Press + 2 Push Jerk + 2 Split Jerk x 1 Complex
On the 2:30 Min

B.
10min EMOM
Odd: Power Clean x 5 reps 70%
Even: Weighted Pull Up x 5 reps

C.
9min AMRAP
Power Clean and Jerk x 3 reps 185/115
Burpee Box Jump x 6 reps 24/20

Performance:
A.
4 Sets
Push Jerk + Pausing (3 sec in dip) Split Jerk 75% of C&J
On the 2:30 Min

B.
10min EMOM
Odd: Power Clean x 5 reps 70%
Even: Weighted Pull Up x 5 reps

C.
9min AMRAP
Power Clean and Jerk x 3 reps 225/145
Burpee Box Jump x 6 reps 24/20
+
Competitor Session 2:
A1.
3 Sets
Inverted Kettlebell Kneeling Press x 5 per arm
Rest 1min
A2.
3 Sets
Weighted Back Extensions x 10 reps
Rest 1min

B.
20min
Airdyne x 1min 95%
Airdyne x 3min 75%