BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch Balance

Skill Focus (Snatch Balance / Sots Press):

Snatch Balance (2×2 @ 50%)

Sots Press (2×5 light)

– Focus on clean, precise movement under fatigue

Sots Press

Sots Press
2 sets:

5 Sots Press (light)

Last Light (AMRAP – Rounds and Reps)

(RX’d)

10:00 AMRAP

5 Hang Clean and Jerks (115/80)

10 Back Squats (115/80)

15 Toes to Bar

(Scale)

10:00 AMRAP

5 Dumbbell Hang Clean and Jerks (light)

10 Dumbbell Squats (light)

10 Hanging Knee Raises

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 4.5 rounds

Fitness (AMRAP – Rounds)

18 min

15/12 Cal Row

20yd Sled Push 45/25lb (30ft. down and back)

5 Deadlifts
-Moderate consistent pace. Looking at 2:30 to 3 min per round. The weight on the deadlift should be medium weight 60% of 1RM.

Post Accessory (Checkmark)

3 Sets

10 Gorilla Row (5 ea. arm)

-rest 1 miute between sets-

Skip Into September Challenge (Time)

Fridays are time-based.

For time:

250/200m row

70 jump rope reps at your level

Time cap: 3 minutes

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

* Can modify the row to a 200m Run or 10 Shuttle Runs (each rep is 25 feet down + 25 feet back) if needed.

Level 1: single-unders

Level 2: double-unders

Level 3: crossover single-unders

Level 4: crossover double-unders