FRIDAY NIGHT THROWDOWN
Weekly gym challenge
Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard.

Week 1
10 minutes of ROMwod – 2 minutes right lizard, 2 minutes left lizard, 2 minutes right pigeon, 2 minutes left pigeon, 2 minute puppy dog

Essentials:
A.
4 Sets
Deadlift x 3 reps
On the 2:30min
*Do not exceed 75% of 1 RM
or ADAPT

B.
10min EMOM
Odd: Hang Power Clean x 10 reps Training bar or Empty Barbell
Even: Dumbbell Box Step Ups x 5 reps per leg

C.
For Time:
Deadlift x 40 reps 50%
Sit Ups x 35 reps
Kettlebell Swing x 30 reps
Ball Slams x 25 reps
Single Under x 200 reps

Fitness:
A.
4 Sets
Deficit Deadlift x 3 reps
On the 2:30min
*Do not exceed 75% of 1 RM
or ADAPT

B.
10min EMOM
Odd: Power Clean x 2 rep @70%
Even: Box Jump x 5 reps 30/24

C.
For Time:
Deadlift x 40 reps 225/155
HSPU x 30 reps
Power Clean x 20 reps 135/95
Wall Walks x 10 reps
Double Under x 100 reps

Performance:
A.
4 Sets
Deficit Deadlift x 3 reps
On the 2:30min

B.
10min EMOM
Odd: Power Clean x 2 rep @70%
Even: Box Jump x 5 reps 38/30

C.
For Time:
Deadlift x 40 reps 225/155
HSPU x 30 reps
Power Clean x 20 reps 165/115
Wall Walks x 10 reps
Double Under x 100 reps