Wednesday
BLK LBL Fitness Club – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
MAX Cals Bike
B. NC60
Warm-up
Warm-up (No Measure)
3 Progressive Rounds…
50 Single Unders → 30 Double Unders or 50 Single Unders → 30 Double Unders
16 Lunges → 15 Air Squats → 10 Jumping Squats
10 Up Downs → 8 Burpees → 6 High Jump Burpees
Follow this by 2 Rounds of…
10 PVC Passes
:30 FlagPole w/ PVC (R)
:30 FlagPole w/ PVC (L)
10 PVC OHS
Strength
Metcon (Weight)
EMOM x 10 MINUTES
Hang Power Snatch
+
Hang Squat Snatch
+
Overhead Squat
*Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets.
Metcon
Metcon (Time)
FOR TIME
80 Double Unders
20 Burpee Over Bar
20 Hang Power Snatches (95/65)|(65/45)
20 Overhead Squats
20 Hang Power Snatches
20 Burpee Over Bar
80 Double Unders
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
10 MINUTES TO ESTABLISH…
1RM Power Clean
-Rest 5 MINUTES-
AMRAP x 8 MINUTES
MAX Power Cleans*
*At 90% of 1RM