BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

6 Sets

3:00 AMRAP

6 Single Arm DB Hang Clean & Jerk

12/10 Calorie Row

6 Single Arm DB Hang Clean & Jerk

Rest 1:00 after each set.

*Even sets perform 6 Single Arm DB Hang Snatches per side. (Sets 2, 4 and 6)

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.

PERFORMANCE

Power Clean + Hang Squat Clean + Jerk (
)

2 Power Cleans + 2 Hang Squat Cleans + 1 Jerk @ 6/10 RPE

2 Power Cleans + 2 Hang Squat Cleans + 1 Jerk@ 6.5/10 RPE

2 Power Cleans + 1 Hang Squat Clean + 1 Jerk @ 7/10 RPE

2 Power Cleans + 1 Hang Squat Clean + 1 Jerk @ 7.5/10 RPE

2 Power Cleans + 1 Hang Squat Clean + 1 Jerk @ 8/10 RPE

Metcon (AMRAP – Reps)

12:00 AMRAP

2-4-6-8-10-12-14-16-18-20….

Hang Power Clean (95/65)

HSPU

*200m run after each set.

200m run = 1 rep
TARGET SCORE

Target reps: 90+ (Finish round of 12)