BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

MURPH RECOVERY (Checkmark)

30:00 EMOM (FOR QUALITY)

Minute 1: 5 – 15 Calorie Bike

Minute 2: 10 – 20 Box Step Ups

Minute 3: 5 – 15 Calorie Row

Minute 4: 10 – 20 AbMat Sit-Ups

Minute 5: 5 – 15 Calorie Ski

Minute 6: Rest

PERFORMANCE

Power Snatch + Squat Snatch

10:00 EMOM

1 Power Snatch + 1 Squat Snatch

Build to a heavy complex.

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

9 Burpee Over Bar

60 Double Unders

3 Power Snatch (115/75)

RX+ 155/105
TARGET SCORE

Target rounds (6.5+)