BLK LBL Fitness Club – FITNESS / PERFORMANCE

Cash (5 Rounds for reps)

(RX’d)

5 sets

2:00 AMRAP

8x50ft Shuttle Run

10 Clean and Jerks (95/65)

Max Box Jump Overs (30/24)

-Rest 1:00 Between sets-

Scaled

5 sets

2:00 AMRAP

6x50ft Shuttle Run

8 Dumbbell Clean and Jerks (light)

Max Box Step Ups (24/20)

-Rest 1:00 Between sets-

Target number of reps each set: 10+ Reps

Minimum number of reps before scaling: 7 Reps

Turkish Get Up

Turkish Get-Ups

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Fitness (AMRAP – Rounds and Reps)

35 min AMRAP

Max Meter Row

-Every 2:00-

4 Plate sit-ups

6 Plate floor press

8 Plate Ground to Overhead

*Start with movements