BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

5 Sets

4:00 AMRAP

500m Row

12 DB Power Cleans

24 Air Squats

Max Push Ups

Rest 2:00 between sets.
Score is max push ups

PERFORMANCE

HOTSHOTS 19 PREP “Week 3” (Time)

6 Rounds

15 Air Squats

10 Power Cleans (135/95)

4 Strict Pull Ups

200m Run

Rest 2:00

2 Rounds

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400m Run

*Score total time including rest.
TARGET SCORE

Target time: Sub 32:00

Time cap: 35:00