FNT Week 3 Challenge: Do these 3 mobility poses for 2min Each (Lizard R and L, Pigeon R and L, Saddle)
Essentials:
A.
5 Sets
5 Power Snatch + 5 Overhead Squat
PVC/Training Bar/Empty Barbell
On the 2:30min
B.
4 Sets For Time:
Box Jump Step Down x 15 reps
Kettlebell Swing x 12 reps
Ball Slam x 9 reps
Rest 2min
Fitness:
A.
5 Sets
Power Snatch x 5 reps (Singles) 75%+5-10lbs
On the 2:30min Marks
B.
4 Sets For Time:
Box Jump Step Down x 15 reps 24/20
Bar Facing Burpee x 10 reps
Squat Snatch x 5 reps 115/75
Rest 2min
Performance:
A.
5 Sets
Power Snatch x 5 reps (Singles) 75%+5-10lbs
On the 2:30min Marks
B.
4 Sets For Time:
Ski x 15 cal
Bar Facing Burpee x 10 reps
Squat Snatch x 5 reps 165/125
Rest 2min
Competitor Session 2:
A.
4 Sets
2 Snatch Lift Off + 2 Snatch Pulls 90%
Rest 3min
B.
21min EMOM
1. Airdyne x 1min
2. Alternating DB Squat Snatch x 5 reps per arm
3. GHD Sit Up x 12 reps