BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run

7 Hang DB Clean & Jerk (R)

14 Burpee Over DB

7 Hang DB Clean & Jerk (L)

Rest 2:00 after every 2 rounds.

PERFORMANCE

Shoulder Press

Set 1: 3 @ 70% or 7/10 RPE

Set 2: 3 @ 80% or 8/10 RPE

Set 3: 3+ @ 90% or 9/10 RPE

Set 4: Max Reps at 70% or 7/10 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 70%

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TARGET TIME:

Target score: Sub 12:00

Time cap: 15:00