BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

200m Run

10 Box Jumps

Rest 2:00

5:00 AMRAP

200m Row

10 Alternating Hang DB Clean and Jerk

Rest 2:00

14:00 AMRAP

200m Run

10 Box Jumps

200m Row

10 Alternating Hang DB Clean and Jerks

PERFORMANCE

Push Jerk + Jerk

2 Push Jerk + 2 Split Jerk @ 6/10 RPE

2 Push Jerk + 1 Split Jerk @ 7/10 RPE

1 Push Jerk + 1 Split Jerk @ 8/10 RPE

1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE

1 Push Jerk + 1 Split Jerk @ 9/10 RPE

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TARGET SCORE

Target time: Sub 12:00

Time Cap: 15:00