BLK LBL Fitness Club – PERFORMANCE / FITNESS

PERFORMANCE

Metcon (4 Rounds for time)

3 rounds:

8 Toes To Bar

10 Power Cleans (105/75)

-Time cap: 5 minutes-

3 rounds:

8 Toes To Bar

8 Power Cleans (135/95)

-Time cap: 10 minutes-

3 rounds:

8 Toes To Bar

6 Power Cleans (165/115)

-Time cap: 15 minutes-

3 rounds:

8 Toes To Bar

4 Power Cleans (185/125)

-Time cap: 20 minutes-

FITNESS

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

10 DB Power Cleans (Moderate Weight)

20 V-Ups

30/25 Cal Row

40 Single Unders

FINISHER

PERFORMANCE & FITNESS

For Quality:

3 Rounds

10 Single DB Bent Over Row (Each Side)

10 Single DB Bicep Curls

10 Banded Tricep Extensions

– Rest 2:00 b/t sets –