BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

12:00 EMOM

Minute 1: 16/12 Calorie Row

Minute 2: 16 Alternating Jumping Lunges

Rest 2:00

12:00 EMOM

Minute 1: 50 Double Unders (OR 75 Single Unders)

Minute 2: 10 Single Arm DB Thrusters

PERFORMANCE

Deadlift

5 Deadlift @ 6/10 RPE

5 Deadlift @ 6.5/10 RPE

3 Deadlift @ 7.5/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9.5/10 RPE

3 Deadlift @ 10/10 RPE

Metcon (Time)

15:00 AMRAP

20 Deadlift (95/65)

50 Double Unders

30 Alternating Lunge

50 Double Unders

10 Hang Power Cleans (95/65)
TARGET SCORE

Target rounds: 4+