BLK LBL Fitness Club – FITNESS / PERFORMANCE

Squat Clean + Front Squat + Jerk (Weightlifting Variable Reps & Sets)

Clean & Jerk Complex:

Clean + Front Squat + Jerk (Or Push Jerk) (4×3 @ 75-80%)

– Focus: Strong catch, tight front rack, aggressive split

Post: 3 sets of 10 Seated Single Arm Rows with Band

Broadhead (Time)

(RX’d)

21-15-9-9

Thrusters (95/65)

Lateral Burpees over the Bar

(Scale)

15-12-9-6

Dumbbell Thrusters (light)

Up Downs

Target time: 8:00-10:00

Time cap: 15:00

Fitness (AMRAP – Rounds and Reps)

25:00 Amrap

12/9 Assault Bike

3 Dbell Push Press

6 Front Squats
-Stimulus will be moderate to high pace. Each round should take about 1:30-2:00 mins. During rest try to get your breathing under control so you will be ready to start your next round

Post Accessory (Checkmark)

3 Sets

10 Seated Single Arm Rows with Band (each side)