BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM (:30 ON / :30 OFF)

Minute 1: Calorie Ski Erg

Minute 2: Burpee Over KB

Minute 3: KB Swings

Minute 4: AbMat Sit Ups

Minute 5: Plank

PERFORMANCE

Power Snatch

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

1 Power Snatch @ 8.5/10RPE

1 Power Snatch @ 9/10 RPE

1 Power Snatch @ 9.5/10 RPE

1 Power Snatch @ 10/10 RPE

Metcon (Time)

20 BMU (25 Burpee Pull Ups)

75 Wall Balls (20/14)

RX+ Option

30 BMU (35 Burpee Pull Ups)

90 Wall Balls (30/20)

*Partition as desired
TARGET SCORE

Target time: 7:00 – 8:00

Time cap: 12:00