BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

1000/800m Row

10 DB Hang Power Cleans

10 DB Front Squats

Rest 2:00 after every 2 rounds

PERFORMANCE

Clean Complex

EMOM x 10

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

*The goal is to start moderate and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

Metcon (Time)

5 Rounds

12/10 Calorie Bike

9 HSPU

6 Power Cleans (115/80)
TARGET SCORE

Target time: Sub 12:00

Time cap: 17:00