BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

12/10 Calorie Bike

24 Air Squats

12 Alternating Hang DB Clean and Jerk (Moderate)

Rest 2:00 between sets

PERFORMANCE

Power Clean

10 Power Cleans @ 5/10 RPE

8 Power Cleans @ 5.5/10 RPE

6 Power Cleans @ 6/10 RPE

4 Power Cleans @ 6.5/10 RPE

2 Power Cleans @ 7/10 RPE

Hotshots 19 Prep – Week 2 (3 Rounds for time)

3 Sets

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400m Run

Rest 1:00 between sets.
TARGET SCORE

Target time: Sub 6:00

Time cap: 7:00