BLK LBL Fitness Club – FITNESS / PERFORMANCE

Hang Power Snatch

Every 2:00 (5 sets):

5 Hang Power Snatch (build-in weight)

“Diane Bailey” (Time)

(RX’d)

21-15-9

Deadlift (275/185)

Strict Handstand Push Ups

This is an official Mayhem Benchmark workout, so get after it!

(Scale)

21-15-9

Dumbbell Deadlift (light)

Push Ups

Target time: 6-8:00

Time cap: 10:00

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 15 Side Lying Rotations (each side)

2x 10 Seated External Rotations (each side)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Side Lying Rotations

Seated External Rotations

Fitness (2 Rounds for reps)

5:00 Max cal Ski or Row

Rest 2 mins

12 Min AMRAP

3 Burpees

6 Slam Balls

9 Cal Ski or Row

Core (Checkmark)

Core

3 rounds

1 min Weighted Plank with plate

1 min rest

1 min Weighted Plank with plate

1 min rest