Wednesday 3.1.17

FNT Challenge: Accumulate 2 minutes hanging from a pull up bar.
Essentials:
A.
12min EMOM
1.Goblet Squat x 10 reps
2.Band Pull A Parts x 20 reps
Or ADAPT

B.
Every 2min For 20min
Perform as fast as possible
Overhead Squat x 10 reps
Ring Pulls x 10 reps

Fitness:
A.
12min EMOM
1.Hang Squat Snatch x 5 UB reps 75-95/55-65
2.Band Pull A Parts x 20 reps
Or ADAPT

B.
Every 2min For 20min
Perform as fast as possible
Overhead Squat x 10 reps 95/65
Pull Ups x 10 reps

Performance:
A.
12min EMOM
1.Hang Squat Snatch x 5 reps 75-95/55-65
2.Snatch Lift off x 5 reps 80%
Or ADAPT

B.
Every 2min For 20min
Perform as fast as possible
Overhead Squat x 10 reps 95/65
Chest to Bar x 10 reps

Competitor Session 2:
A.
3 Sets
Snatch High Pulls x 5 reps 65%
Rest 2min

B.
3 Rounds Not For Time:
Bear Crawl x 200 ft
Stone Hold x 1min
Weighted Wall Sit x 40 sec
L-Sit x 20sec
Alt. Pistol Squat x 10 rep
Handstand walk x 100ft