Monday 2.27.17

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