BLK LBL Fitness Club – FITNESS / PERFORMANCE

Clean and Jerk

15:00 to Find

1RM Clean and Jerk (build across sets)

Capital of Grit (4 Rounds for time)

(RX’d)

4 sets (1 set every 5:00)

24 Wall Balls (20/14)

12/10 Calorie Air Bike

8 Clean and Jerks (115/80) (all singles)

(Scale)

4 sets (1 set every 5:00)

15 Wall Ball Thrusters (light)

or 8/6 Calorie Air Bike

5 Double Dumbbell Clean and Push Press (light)

Target time each set: 2:30–3:30

Time cap each set: 4:00

Fitness (AMRAP – Rounds and Reps)

35 min AMRAP

30 Cal row

30 Hanging Knee Raises

30 D-ball Lunges

20 Cal row

20 Hanging Knee Raises

20 D-ball Lunges

10 Cal row

10 Hanging Knee Raises

10 D-ball Lunges

D-ball is to be held with both hands in front at chest height. Unless you need assistance holding on the rig, you can then hold it on your shoulder.