BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1: 50 – 100 Single Unders (OR Double Unders)

Minute 2: 10 – 20 Alternating DB Snatches

Minute 3: 8 – 15 Calorie Bike

Minute 4: 10 – 20 AbMat Sit Ups

Minute 5: Rest

PERFORMANCE

Power Snatch

10:00 EMOM

4 Unbroken Power Snatches

Option 1: (95/65)

Option 2: (115/75)

Option 3: (135/95)

*Weight should be no more than 70% of 1RM Power Snatch

Metcon (5 Rounds for time)

5 Sets

60 Double Unders

12 HSPU (OR 12 DB Push Press (2×50/2×35)

Rest 1:1
TARGET SCORE:

Target time: Sub 1:30

Time cap: 2:00