BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch + Snatch Balance

4 sets

1 Snatch + 1 Snatch Balance (@75-80%)

-complete a set every 1:30-2:00-

The Unknown (3 Rounds for time)

(RX’d)

21-15-9

Calorie Ski (OR Row) (Female Calories: 16-12-7)

Toes to Bar

-@8:00-

21-15-9

Calorie Ski (OR Row) (Female Calories: 16-12-7)

Overhead Squats (75/55)

-@16:00-

21-15-9

Toes to Bar

Overhead Squats (75/55)

(Scale)

12-9-6

Calorie Ski (OR Row) (Female Calories: 10-7-5)

Hanging Knee Raises

-@8:00-

12-9-6

Calorie Ski (OR Row) (Female Calories: 10-7-5)

Dumbbell Squats (light)

-@16:00-

12-9-6

Hanging Knee Raises

Dumbbell Squats (light)

Target time each set: Sub 6:00

Time cap each set: 7:00

Fitness (AMRAP – Rounds and Reps)

30:00 Amrap

500m/400m Row

30 Sit-Ups

15 Deadlifts (moderate)

Standing Alternate DB Hammer Curls (Checkmark)

3 sets: 15 reps – RPE 7

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