BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: Max KB Sumo Deadlift High Pulls

Minute 2: Max Double KB S2OH

Minute 3: Max AbMat Sit Ups

Minute 4: Max Calorie Row

Minute 5: Rest

PERFORMANCE

Strict Press + Push Press

3 Strict Press + 3 Push Press @ 5/10 RPE

2 Strict Press + 2 Push Press @ 6/10 RPE

2 Strict Press + 2 Push Press @ 7/10 RPE

1 Strict Press + 1 Push Press @ 8/10 RPE

1 Strict Press + 1 Push Press @ 8.5/10 RPE

Metcon (AMRAP – Reps)

PART A

7:00 AMRAP

2-4-6-8-10-12-14…

T2B

4-8-12-16-20-24-28….

Dumbbell Hang Clean and Jerks (50/35)

Rest 2:00

Part B

For Time

*Start where you finished the 8:00 AMRAP and go in reverse for time.

*Score Part B in notes.
TARGET SCORE

PART A

Target reps. 126 (Completing the round of 24 Hang Clean and Jerks)

PART B

Target time: Sub 7:00

Time Cap: 9:00