BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Calorie Ski

Minute 2: Double KB Push Press

Minute 3: KB Gorilla Rows

Minute 4: AbMat Sit Ups

Minute 5: Rest

*Score is total reps completed.

PERFORMANCE

Push Jerk + Jerk

Build to a heavy 1 Push Jerk + 1 Split Jerk in 15 minutes.

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

2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE

1 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

1 Push Jerk + 1 Split Jerk @ 9.5/10 RPE

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

Metcon (Time)

18-15-12-9-6-3

Shoulder to Overhead (95/65)

Toes to Bar

Lateral Burpee Over Bar
TARGET SCORE

Target time: Sub 13:00

Time cap: 18:00