BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

20 Hang Dumbbell Clean & Jerks

16 Alternating Jumping Lunges

12 Weighted AbMat Sit Ups

8 Calorie Bike

Rest 2:00 after every 3 rounds

*Single Dumbbell for Hang Clean & Jerks. Perform 5+ reps on one side before switching arms.

PERFORMANCE

Back Squat

5 Back Squat @ 6.5/10 RPE

3 Back Squat @ 7/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8.5/10 RPE

1 Back Squat @ 9.5/10 RPE

Metcon (Time)

27-21-15-9

Hang Power Cleans (115/75)

T2B

RX+ 135/96
TARGET SCORE

Target time: Sub 10:00

Time cap: 15:00