FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting.

Essentials:
A.
15min EMOM
1. Barbell Hip Thrust x 10 reps
2. Box Dips x 7-12 reps
3. Hollow Hold x 20 sec

B.
10-8-6-4-2
Man Maker
Jumping Pull Up

Fitness:
A.
15min EMOM
1. Pausing Split Jerk x 1 rep Light load (pause 3 sec in split)
2. Box Dips x 7-12 reps
3. Hollow Hold x 20 sec

B.
5-4-3-2-1
Squat Clean 80%
1-2-3-4-5
Muscle Up

Performance:
A.
15min EMOM
1. Pausing Split Jerk x 1 rep build to 70% (pause 3 sec on dip and in split)
2. Muscle Up Transition x 7 reps
3. Backbend Bridge Hold x 20 sec

B.
5-4-3-2-1
Squat Clean 250/175
3/1-4/2-5/3-6/4-7/5
Muscle Up