BLK LBL Fitness Club – FITNESS / PERFORMANCE

“If you ain’t first, you’re last.” (Time)

(RX’d)

For Time:

15 Clean and Jerks (155/105)

90 Wall Balls (20/14)

15 Clean and Jerks (155/105)

(Scale)

For Time:

15 Dumbbell Clean and Jerks (light)

50 Wall Balls Thrusters (light)

15 Dumbbell Clean and Jerks (light)

Target time: 9:00-11:00

Time cap: 15:00

Turkish Get Up

Turkish Get-Ups

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Fitness (4 Rounds for reps)

4 Rounds – AMRAP

4 Double Dumbbell Thrusters

6 Double Dumbbell Box Step-ups

8 Cal on Rower

R1: Work 2mins- Rest 1 min

R2: Work 4 mins-Rest 2 mins

R3: Work 6 mins-Rest 3 mins

R4: Work 8 mins

*Restart back to the beginning after each set.