BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

6 sets

3 Deadlifts @78% + 4 Bounding Jumps

-complete 1 set every 1:30-2:00-

Bounding Jump (Distance)

4 sets of 4 bounding jumps. Record furthest distance.

Blofeld (Time)

(RX’d)

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlift (95/65)

Hang Power Clean (95/65)

Front Squat (95/65)

Shoulder to Overhead (95/65)

(Scale)

For Time:

10-9-8-7-6-5-4-3-2-1

Double Dumbbell Deadlift (light)

Double Dumbbell Hang Power Clean (light)

Double Dumbbell Front Squat (light)

Double Dumbbell Push Press (light)

Target time: 13:00-15:00

Time cap: 18:00

Fitness (Time)

21-15-9

Dumbbell Thrusters

Up Downs + Step Over Dumbbell

Jumping Pull-ups

Flat Bench DB Check Fly (Checkmark)

3 sets: 15 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Hex Press (Checkmark)

3 sets: 15 reps – RPE 7

*Rest 1:00-1:30 b/t sets