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.
4 Sets
Push Press x 4 reps
On the 2:30 Min

or ADAPT

B.
10min EMOM
Odd: Hang Power Clean x 10 reps Training Bar or Empty Barbell
Even: Incline Push Up x 10 reps

C.
3 Sets
4 min AMRAP
Row x 250 meters
Shoulder to OverHead x 10 reps 95/65
Rest 2min

Fitness:
A.
4 Sets
2 Push Press + 2 Push Jerk x 1 Complex
On the 2:30 Min

or ADAPT

B.
10min EMOM
Odd: Power Clean x 3 reps 70%
Even: Parallette HSPU x 40% Max Set

C.
3 Sets
4 min AMRAP
Row x 250 meters
Shoulder to OverHead x 10 reps 95/65
Rest 2min

Performance:
A.
4 Sets
Push Press + Push Jerk + Split Jerk x 1 Complex 65% of C&J
On the 2:30 Min

B.
10min EMOM
Odd: Power Clean x 3 reps 70%
Even: Parallette HSPU x 50%(+1 rep) Max Set

C.
3 Sets
4 min AMRAP
Row x 250 meters
Shoulder to OverHead x 10 reps 135/95
Rest 2min
+
Competitor Session 2:
A1.
3 Sets
Inverted Kettlebell Kneeling Press x 5 per arm
Rest 1min
A2.
3 Sets
Weighted Pull Up x 5 reps
Rest 1min

B.
10min EMOM
Odd : Airdyne cal x 15 reps
Even: Bar facing Burpee x 10 reps