BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch

15:00 to Find

1RM Squat Snatch (build across sets)

Denver Outlaws (Time)

(RX’d)

5 Rounds

25 Wall Balls (20/14)

15 Toes to Bar

200m Run

(Scale)

5 Rounds

15 Wall Ball Thrusters (light)

10 Hanging Knee Raises

100m Run

Target time: 12:00-14:00

Time cap: 18:00

Fitness – RACE (5 Rounds for distance)

5 rounds, 3 min on, 2 min off

12/10 Calorie Row

10 Burpees

Max distance Sled Push in the remaining time (335/225LB)

*Note: weight includes the weight of the sled (100 lbs.) + plates

Your goal should be to have at least 1:00 on the sled each round. Adjust the Row/Burpee reps accordingly. It’s intended to be fast, so intensity should be HIGH.