BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

20:00 EMOM (:40 ON / :20 OFF)

Minute 1: KB Swings

Minute 2: Calorie Bike

Minute 3: V-Ups

Minute 4: Calorie Ski

*Score is total reps completed.

Accessory (Checkmark)

3 -4 Sets

10 Alternating KB Gorilla Rows

10 Push Ups

10 KB Russian Twist

PERFORMANCE

Power Snatch

3 Power Snatch @ 6/10 RPE

2 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

3 Power Snatch @ 6.5/10 RPE

2 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 8/10 RPE

Metcon (Time)

6 Rounds

7 T2B

14 Wall Balls (20/14)

28 Double Unders

RX+ Option:

6 Rounds

10 T2B

20 Wall Balls (20/14)

40 Double Unders
TARGET SCORE

Target time: Sub 9:00

Time cap: 12:00