BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

4:00 AMRAP

6 Single Dumbbell Box Step Ups

9 Calorie Bike

12 Single Dumbbell Hang Clean and Jerks (6 per side)

Rest 2:00 between sets.

PERFORMANCE

Power Clean

3 Power Clean @ 6/10 RPE

2 Power Clean @ 7/10 RPE

1 Power Clean @ 8/10 RPE

3 Power Clean @ 6.5/10 RPE

2 Power Clean @ 7.5/10 RPE

1 Power Clean @ 8.5/10 RPE

HOTSHOTS 19 {PREP “WEEk 2” (AMRAP – Rounds and Reps)

20:00 AMRAP

30 Ait Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400m Run
TARGET SCORE:

Target rounds: 3.5+