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 2
8 minutes of jump rope practice – single unders, double unders, triple unders, jump rope on one foot, cross the rope, jump rope backwards, etc.
+
2 minutes of lizard right and 2 minutes of lizard left

Essentials:
A.
3 Sets
5 Hang Power Snatch + 5 Hang Full Snatch x 1 complex Training Bar or PVC
On the 2min

B.
3 Rounds For Time:
Run x 200 meters
Goblet Squat x 20 reps
V-Ups x 15 reps

Fitness:
A.
3 Sets
Power Snatch + Full Snatch x 1 complex 70%
On the 2min

B.
3 Rounds For Time:
Run x 400 meters
Overhead Squat x 20 reps 115/75
Toes to Bar x 15 reps

Performance:
A.
3 Sets
Power Snatch + Full Snatch x 1 complex 75%
On the 2:30 Min

B.
3 Rounds For Time:
Run x 400 meters
Overhead Squat x 20 reps 155/105
Toes to Bar x 15 reps
+
Competitor Session 2
A.
4 Sets
Thruster x 1 rep 70% of 1rm clean
On the 2:30min

B.
3 Sets
Front Rack BB Carry x 50 ft 110% of FS
Rest as needed