BLK LBL Fitness Club – FITNESS / PERFORMANCE

Power Snatch + Hang Squat Snatch + Overhead Squat

Every 1:00 (10:00)

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch

-followed by-

3×3 Snatch Pull @80-90%

Snatch Pull

3×3 Snatch Pull @80-90%

Action Hank (Time)

(RX’d)

21-18-15-12-9-6

Deadlifts (185/125)

GHDs (or V-ups or Stick Sit-ups)

(Scale)

21-18-15-12-9-6

Dumbbell Deadlifts (light)

Sit Ups

Target time: 6:00-8:00

Time cap: 12:00

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Wrist Mobilization

2x 10 Down Dog

2 Minute Bench Stretch for Lats
Band Wrist Mobilization

Down Dog

Bench Stretch for Lats

Fitness (AMRAP – Rounds and Reps)

20 min Amrap

5 Ring Rows

10 Bar Push-Ups

15 Step Ups onto Box

Tempo Pushups (No Measure)

1×15

3 sets: 15 reps

2 Sec. down / 2 Sec. up

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