BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch Pull + Hang Snatch (Weightlifting Variable Reps & Sets)

Snatch Complex:

Snatch Pull + Hang Snatch (5×2 @ 75-80%)

– Focus: Speed under the bar and secure catch

Post: 3 sets of 10 Band-resisted Face Pulls

Post Accessory: Banded Face Pulls (Checkmark)

3 sets

10 Banded Face Pulls
Banded Face Pulls

Salomon (Time)

(RX’d)

For time:

100m Run

10 Box Jump Overs (20)

Wall Walk

Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)

(Scale)

For time:

100m Run

10 Box Step ups (20)

Inchworms

Start @ 1 and add 1 Wall Walk every round up to 5 (1-2-3-4-5)

Target time: 13:00-15:00

Time cap: 18:00

Fitness (AMRAP – Rounds and Reps)

25:00 min. AMRAP

1-2-3-4-5-6…

Cal Row

KB Sumo DL High Pull

(Challenging weight)

–

10yd.-20yd-30yd-40yd-50yd-60yd…

Sled Push (25#/empty)

Score = complete Rounds plus reps

Every 5yd.on Sled = 1 rep

KOH – Challenge (Time)

Fridays are time-based.

For time:

40 jump rope reps at your level

20 sit-ups

40 jump rope reps at your level

Time cap: 3 minutes

* If you are capped, note the total number of reps you achieved

Level 1: single-unders

Level 2: double-unders

Level 3: crossover single-unders

Level 4: crossover double-unders