BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch Pull + Snatch

5 sets

1 Snatch Pull + 1 Squat Snatch @ 80%

-complete 1 set every 2:00-

Freddy Jones (Time)

(RX’d)

11-9-7-5

Power Snatch (135/95)

Bar Muscle Ups (Or 2x Chest to Bar)

(Scale)

12-10-8-6

Dumbbell Snatch (light, alternating)

Up Down + Ring Row

Target time: 8:00-10:00

Time cap: 14:00

Mobility (No Measure)

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

2x 1 Minute Pec Stretch

1 Minute Ring Lat Stretch

1 Minute Foot Smash

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Pec Stretch

Ring Lat Stretch

Foot Smash

Fitness (Checkmark)

3 Rounds

45/35 Cal Air Bike

45 Sit Ups

30 Push Ups

15 Deadlifts