BLK LBL Fitness Club – FITNESS / PERFORMANCE

Clean and Jerk

15:00 to Find

1RM Clean and Jerk (build across sets)

Chicago Slice (Time)

(RX’d)

For Time:

150 Double Unders

50 Chest to Bar

50 Back Squats (95/65)

50 Kettlebell Swings (53/35)

150 Double Unders

(Scale)

For Time:

150 Single Unders

50 Ring Rows

30 Dumbbell Squats (Light)

50 Russian Kettlebell Swings (light)

150 Single Unders

Target time: 12:00-14:00

Time cap: 18:00

Fitness (AMRAP – Rounds and Reps)

Teams of 2

30 Min Amrap

P1:

75 Jump Rope

6 Box step Up

4 D-ball Cleans

P2:

Accumulate max cal Air Bike
As individual:

30 Min Amrap

75 Jump Rope

6 Box step Up

4 D-ball Cleans

10 Cal Air Bike (Zone 2)