Monday 3.6.17

FNT Week 3 Challenge: Do these 3 mobility poses for 2min Each (Lizard R and L, Pigeon R and L, Saddle)

Essentials:
A.
15min EMOM
Hang Squat Clean and Jerk x 3 reps PVC/Training Bar/Empty Barbell

B.
For Time:
Row x 28 cal
Goblet Squat x 21 reps
Burpee x 15 reps

Fitness:
A.
Squat Clean and Jerk
1 Rep every 30 sec 62% x 10 reps
1 Rep every 40 sec 75% x 8 reps
1 Rep every 50 sec 87-90% x 6 reps

B.
For Time:
Row x 21 cal
Hang Squat Clean x 15 reps 115/75
Burpee Muscle Up x 9 reps

Performance:
A.
Squat Clean and Jerk
1 Rep every 30 sec 62% x 10 reps
1 Rep every 40 sec 75% x 8 reps
1 Rep every 50 sec 87-90% x 6 reps

B.
For Time:
Row x 27 cal
Hang Squat Clean x 21 reps 135/95
Burpee Muscle Up x 15 reps

Competitor Session 2:
A.
3 Sets
Clean Pulls x 3 reps 75%
Rest 3min

B1.
3 Sets
Hollow Rock x 25 reps
Rest 30 sec
B2.
3 Sets
Ring Kip x 15 reps
Rest 30 sec
B3.
3 Sets
Muscle Up transition x 10 reps
Rest 3min

C.
5 Sets 85%
Airdyne x 1 min
Dumbbell Burpee x 10 reps 50/35
Rest / Walk 1min