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

Essentials:
A.
12min EMOM
1. Pausing Overhead Squat x 3 reps (3 sec pause at bottom)
2. Chest to Ring Hold x 20 sec

B.
8 Rounds For Time:
Goblet Squat x 8 reps
Hanging Knee Ups x 8 reps
Burpee to Plate x 8 reps

Fitness:
A.
12min EMOM
1. Snatch Deadlift + Hang Squat Snatch build to weight using in part ‘B’
2. Chin Over Bar Hold x 15 sec

B.
8 Rounds For Time:
Overhead Squat x 8 reps 115/75
Toes to Bar x 8 reps
Bar Facing Burpee x 8 reps

Performance:
A.
12min EMOM
1. Pausing Snatch Lift Off + Squat Snatch Build up to weight for ‘B’
2. Bar Pull Over x 2-3 reps

B.
8 Rounds For Time:
Overhead Squat x 8 reps 155/115
Toes to Bar x 8 reps
Bar Facing Burpee x 8 reps

Competitor Session 2:
A.
5 Sets
Deficit Snatch Deadlift x 3 reps 105% of Snatch
Rest 2min

B.
3 Sets
Turkish Get Ups x 3 per Arm
Rest 2min

C.
20min EMOM
1. Pegboard x 1 rep
2.Kettlebell Snatch Right Arm x 7 reps 70/55
3. Legless Rope climb x 1 rep
4.Kettlebell Snatch Left Arm x 7 reps 70/55
*Any rest time is spent on airdyne @65%