BLK LBL Fitness Club – FITNESS / PERFORMANCE

Squat Snatch

Every 1:30 (6 sets)

1 Squat Snatch @85%+

Snatch Deadlift + Snatch Pull

3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)

Bethesda (4 Rounds for time)

(RX’d)

Every 4:00 (4 sets)

60 Double Unders

10 Burpee Box Get Overs (30/24)

6 Power Snatch (135/95)

(Scale)

Every 4:00 (4 sets)

60 Single Unders

10 Burpee Box Get Overs (20/16)

10 Alternating DB Snatch (light)

Target time each set: 2:10-2:30

Time cap each set: 3:00

Fitness (Time)

5 Rounds

200m Run

9 Ring rows

12 Push-ups

15 Air squats

Seated Arnold Press (Checkmark)

4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.