BLK LBL Fitness Club – COMPETE

Metcon

Metcon (2 Rounds for time)

2 Sets

2 Rounds

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

400m Run

– Rest 3:00 between sets –
TARGET SCORE:

Target time: Sub 13:00

Time cap: 16:00

Weightlifting

Snatch (5X1)

1 Snatch @ 8/10 RPE 1 RM Snatch

1 Snatch @ 8/10 RPE 1 RM Snatch

1 Snatch @ 8/10 RPE 1 RM Snatch

1 Snatch @ 8/10 RPE 1 RM Snatch

1 Snatch @ 8/10 RPE 1 RM Snatch

Clean and Jerk (5X1)

1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk

1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk

1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk

1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk

1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk

Front Squat (5X1)

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

Metcon

Metcon (Time)

Test

400m Run

21 Front Squats 115/75

400m Run

15 Front Squats 135/95

400m Run

9 Front Squats 155/105

Metcon (Time)

Test 2

20-18-16-14-12-10

Single Arm DB Thrusters 50/35

Burpee Box Jump Overs 24/20

T2B