BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch Balance (Weightlifting Variable Reps & Sets)

Skill Focus (Snatch Balance / Sots Press)

– Snatch Balance (3×3 @ light weight, 50-60%)

– Sotts Press from bottom of squat (3×5 with empty bar or light)

– Focus: Speed under the bar and upright stability

Sots Press (Weightlifting Variable Reps & Sets)

Sots Press
3 sets

5 Sots Press

Backdraft (6 Rounds for time)

(RX’d)

Every 3:00 (6 sets)

50 Double Unders

5x50ft Shuttle Run

25ft Handstand Walk (or 2 Wall Walks)

* Each shuttle run rep is 25 feet down + 25 feet back.

(Scale)

Every 3:00 (6 sets)

50 Single Unders

3x50ft Shuttle Run

25ft Bear Crawl

Target time each set: 1:30-1:50

Time cap each set: 2:00

Fitness – Endurance (Distance)

Against a 30:00 running clock

4 rounds

200m run

30 DB clean and jerks 50/35

15 burpees

200m run

-rest 2:00 between rounds-

**except after 4th round. After 4th round, immediately reset the monitor and continue to accumulate distance until clock hits 30:00