BLK LBL Fitness Club – FITNESS / PERFORMANCE

Fool’s Gold (3 Rounds for reps)

(RX’d)

Teams of 2

3 sets:

8:00 AMRAP

8x50ft Shuttle Runs (4 each/1:1)

16 Power Snatches (95/65) (split)

8 Synchro Toes to Bar

-rest 3:00 between sets-

(Scale)

Teams of 2

3 sets:

8:00 AMRAP

6x50ft Shuttle Runs (4 each/1:1)

12 Dumbbell Snatches (light) (split)

6 Synchro Hanging Knee Raises

-rest 3:00 between sets-

Target number of Rounds: 4+ rounds (per set)

Minimum number of Rounds before scaling: 2.5 rounds (per set)

Gymnastics: Ring Dips (Checkmark)

Strength Option

6 rounds of Max Effort 30 seconds of work/30 seconds of rest

* Level 1: Heel Assist Box Dips

* Level 2: Heel Box Ring Dips

* Level 3: Ring Dips

THEN ACCUMULATE:

* Level 1: 60 seconds High Plank Hold

* Level 2: 90 seconds High Plank Hold

* Level 3: 60 seconds Ring Support Hold

Conditioning Option

Criteria to be able to do this option: 4-6 Strict Ring Dips

Workout: 6 min AMRAP [Score is total Ring Dips]

10 Kipping Ring Dips

50ft Burpee Broad Jumps