BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch + Overhead Squat

Snatch Complex:

Snatch + Overhead Squat: 4×3 (2 Snatch + 1 OHS) @ 75%

Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)

Touchdown Jesus (3 Rounds for time)

(RX’d)

Every 5:00 (3 sets)

6-4-2

Overhead Squats (135/95)

12-8-4

Chest to Bar

(Scale)

Every 5:00 (3 sets)

12-8-4

Dumbbell Squats (light)

Ring Rows

Target time each set: 2:30-3:30

Time cap each set: 4:00

Fitness – Endurance (Checkmark)

30 min EMOM:

Minute 1: 150m Run

Minute 2: 6 Double Dumbbell Devil’s Press (50s/35s)

Minute 3: 12/9 Cal Ski or Row

Minute 4: 15 Wallballs (20/14)

Minute 5: Rest

* Run score: 1 meter = 1 rep (150 possible reps)

Male Max Reps each round = 183 reps

Female Max Reps each round = 180 reps

Post – Weightlifting (3 Rounds for weight)

3 Sets:

12 Barbell Curls (for elbow health and symmetry)

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Wrist Mobilization

1 Minute Posterior Shoulder Smash

1-2 Minute Barbell Tricep Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Band Wrist Mobilization

Posterior Shoulder Smash

Barbell Tricep Stretch