BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch

15:00 to Find

1RM Squat Snatch (build across sets)

Mule Deer (Time)

(RX’d)

400m Run

20 Bar Muscle Ups

400m Run

20 Power Snatch (135/95)

400m Run

20 Clean and Jerks (135/95)

400m Run

(Scale)

200m Run

20 Jumping Pull Ups

200m Run

20 Dumbbell Snatch (light)

200m Run

20 Dumbbell Clean and Jerks (light)

200m Run

Target time: 14:00-16:00

Time cap: 20:00

Fitness – Endurance (Time)

1000m run

40 alternating dumbbell snatch (50/35)

60 single arm dumbbell bench (50/35)

40 dumbbell burpee box step overs (24/20)

60 single arm dumbbell bench (50/35)

40 alternating dumbbell snatch (50/35)

1250/1000m ski or row

BLFC DAILY CHALLENGE (MAX GHD SIT-UPS) (AMRAP – Reps)

Today’s AMRAP is: 2 minute max GHD Sit-ups!