BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

4 Sets

5:00 AMRAP

250/200m Row

5 Hang DB Clusters

10 Hand Release Push Ups

2:00 rest between sets.

PERFORMANCE

Power Clean

3 Power Clean @ 6.5/10 RPE

2 Power Clean @ 7/10 RPE

1 Power Clean @ 7.5/10 RPE

3 Power Clean @ 7/10 RPE

2 Power Clean @ 7.5/10 RPE

1 Power Clean @ 8/10 RPE

1 Power Clean @ 8.5/10 RPE

Metcon (Time)

Buy In: 400m Run

5 Rounds

1 Cluster (115/80)

3 Clean and Jerks (115/80)

5 Bar Facing Burpees

7 T2B

Buy Out: 400m Run

RX+ 135/95
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00