BLK LBL Fitness Club – FITNESS / PERFORMANCE

Hang Snatch + Overhead Squat

4 sets:

2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM

– Complete 1 set every 1:30-2:00

The Dudes (Time)

(RX’d)

5 Rounds

18/14 Calorie Air Bike

15 GHDs

9 Double Dumbbell Step Ups (50s/35s)(24/20 box)

(Scale)

5 Rounds

12/10 Calorie Air Bike

15 Sit Ups

9 Single Dumbbell Step Ups (light) (20/16 box)

Target time: 16:00-18:00

Time cap: 20:00

Fitness (AMRAP – Rounds and Reps)

25 min Amrap

3-6-9-12-9-6-3

Ring Rows

6-9-12-15-12-9-6

Dumbbell Push Press

9-12-15-18-15-12-9

Box jump/Box step up

* Do them as Ring Row/DB Push Press/Box Jump