FNT Challenge: Accumulate 2 minutes hanging from a pull up bar.
Essentials:
A.
15min EMOM
1.Hollow Hold x 20 sec
2.Vertical Med Ball Toss x 10 reps
3.Bar Support Hold x 20 sec
B.
Yearly Benchmark
‘Randy’
For Time:
Power Snatch x 75 reps
Fitness:
A.
15min EMOM
1.Hollow Rock x 20 reps
2.Vertical Med Ball Toss x 10 reps
3.Ring Support Hold x 20 sec
B.
Yearly Benchmark
‘Randy’
For Time:
Power Snatch x 75 reps 75/55
Performance:
A.
15min EMOM
1.Hollow Rock x 20 reps
2.Vertical Med Ball Toss x 10 reps
3.Ring Support Hold x 20 sec with turn out
B.
Yearly Benchmark
‘Randy’
For Time:
Power Snatch x 75 reps 75/55
Competitor Session 2:
A.
5 Sets
Clean Pull Under x 7 reps 45/35
Rest 90sec
B1.
3 Sets
Ring Kip x 10 reps
Rest 30sec
B2.
3 Sets
Ring to Chest Hold x as long as possible
Rest 30 sec
B3.
3 Sets
Muscle Up Transition x 10 reps
Rest 5min