Week 3 FRIDAY NIGHT THROW DOWN WEEKLY CHALLENGE
Accumulate 3 minutes hanging from the bar.
+
3 minutes of pigeon right and 3 minutes of pigeon left
Essentials:
A.
10 min EMOM
Odd: Back Squat x 3 reps 75%
Even: Ring Pulls x 5 reps
or ADAPT
B.
3 Rounds For Time:
Box Jump x 20 reps
Wall Ball x 15 reps
Goblet Squat x 10
Fitness:
A.
10 min EMOM
Odd: Back Squat x 3 reps 80%
Even: : Weighted Pull Up x 3 reps
or ADAPT
B.
3 Rounds For Time:
Box Jump x 20 reps 24/20
Wall Ball x 15 reps 20/14
Squat Snatch x 10
R1: 75/55 R2: 95/65 R3: 135/95
Performance:
A.
10 min EMOM
Odd: Back Squat x 3 reps 80%
Even: Weighted Pull Up x 3 reps
B.
4 Rounds For Time:
Box Jump x 20 reps 24/20
Wall Ball x 15 reps 20/14
Squat Snatch x 10
R1: 95/65 R2: 135/95 R3: 165/105 R4: 185/125
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Competitor Session 2
A.
4 Sets
Thruster x 1 rep 70% of 1rm clean
On the 2:30min
B.
Overhead Barbell Hold x accumulate 2min weight should be heavy