BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

1 Mile Bike

16 Alternating DB Snatches

16 Goblet DB Alternating Step Back Lunges

Rest 2:00 after every 2 rounds.

PERFORMANCE

Front Squat

5 Front Squats @ 6/10 RPE

3 Front Squats @ 7/10 RPE

1 Front Squat @ 8/10 RPE

1 Front Squat @ 9/10 RPE

1 FrontSquat @ 10/10 RPE

*12/10 Calorie row sprints after each set.

Rest :60 – :90 after each set.

Metcon (3 Rounds for time)

3 Sets

250/200m Row

5 KB Snatches (Right) (53/35)

25′ Overhead KB Walking Lunge (Right) (53/35)

5 KB Snatches (Left)

25′ Overhead KB Walking Lunge (Left)

Rest 1:1
TARGET SCORE

Target time: 2:30 – 2:45

Time cap: 3:00