BLK LBL Fitness Club – FITNESS / PERFORMANCE

Power Clean + Push Jerk

Every 1:30 (6 sets)

1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM

-into-

3×3 Clean Deadlift + Clean Pull @85-90% of Clean and Jerk 1RM

Clean Deadlift + Clean Pull

3×3 Clean Deadlift + Clean Pull @85-90%

Kylo Ren (Time)

(RX’d)

50 Deadlifts (225/155)

50 Bar Facing Burpees

-Partition as desired-

(Scale)

50 Dumbbell Deadlifts (light)

30 Up Downs

(Partition as desired)

Target time: 7:00-9:00

Time cap: 12:00

Mobility (No Measure)

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

1 Minute Barbell Forearm Stretch

2×30 seconds Hip Internal Rotation

1 Minute Couch Stretch

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.
Barbell Forearm Stretch

Hip Internal Rotation

Couch Stretch

Fitness – Endurance (Time)

800m Run (or 60/50 cal Air Bike)

50 Alternating dumbbell snatches (50/35)

25 Burpees

600m Run (or 48/40 cal Air Bike)

50 Dumbbell deadlift

25 Burpees

400m Run (or 36/30 cal Air Bike)

50yd Single Arm overhead walking lunge

25 Burpees

200m Run (or 24/20 cal Air Bike)