BLK LBL Fitness Club – FITNESS / PERFORMANCE

Hang Snatch

Every 1:30 (6 sets)

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

-into-

3×3 Snatch High Pull @80-90% of Snatch 1RM

Snatch Pull

3×3 Snatch High Pull @80-90%

REO Speedwagon (Time)

(RX’d)

3 Rounds

12 Box Step ups (24/20)

12 Pull Ups

-into-

3 Rounds

8 Box Jumps (24/20)

8 Chest to Bar Pull Ups

-into-

3 Rounds

4 Box Jumps (30/24)

4 Bar Muscle Ups

(Scale)

3 Rounds

10 Box Step ups (24/20)

10 Ring Row

-into-

3 Rounds

8 Box Jumps (20/16)

8 Jumping Pull Ups

-into-

3 Rounds

4 Box Jumps (24/20)

4 Jumping Chest to Bar Pull Ups

Target time: 12:00-14:00

Time cap: 18:00

Mobility (No Measure)

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

1 Minute Calf & Big Toe Stretch

1 Minute Pec Stretch

1 Minute Forearm Smash

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.
Calf & Big Toe Stretch

Pec Stretch

Forearm Smash

Fitness – Endurance (4 Rounds for reps)

12 minute EMOM, every 2 minutes:

20/15 cal assault bike

max hang power cleans (85/55)

Rest 2:00

12 minute EMOM, every 2 minutes:

200 m run

max wallballs (20/14)

Rest 2:00

6 minute EMOM, every 2 minutes:

20/15 cal assault bike

max hang power cleans (85/55)

Rest 2:00

6 minute EMOM, every 2 minutes:

200 m run

max wallballs (20/15)

GHD Hip Extension (Checkmark)

4 sets: 10 reps – RPE 7

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

*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.