BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 EMOM (:30 ON/:30 OFF)

Minute 1: Cal Ski

Minute 2: Box Jumps

Minute 3: Man Makers (Light to Moderate)

Minute 4: Cal Bike

Minute 5: Air Squats

Minute 6: Plate Ground to Overhead

Minute 7: Rest

PERFORMANCE

Front Squat (5X2)

2 Pause Front Squats x 5 sets @7.5 RPE

* Rest as needed between sets *

Weighted Chin Up (5X3)

3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM

* Rest as needed between sets *

Metcon (7 Rounds for time)

7 sets: (new set every 3:00)

4 Ring Muscle Ups (Or 12 Chest to Bar)

8 Squat Snatches (115/80)
TARGET SCORE

Target time each set: 60-75 seconds

Time cap each set: 90 seconds

*Sub Power Snatches if needed.