BLK LBL Fitness Club – FITNESS / PERFORMANCE

Squat Snatch

Every 1:30 (6 sets)

1 Squat Snatch @80% of Snatch 1RM

-into-

3×5 Snatch Grip Push Press @70-80% of Snatch 1RM

Snatch Grip Push Press

3×5 Snatch Grip Push Press (70-80% of Snatch 1RM)

Heavy Isabel (Time)

(RX’d)

For Time:

30 Snatches (155/105)

* Reps can be Power or Squat Snatch

(Scale)

For Time:

60 Alternating Dumbbell Snatches (light)

Target time: 4:00-6:00

Time cap: 10:00

Fitness – Endurance (Distance)

3x10min AMRAP with a PARTNER

800m run together

8 HEavy D-Ball cleans (80/30)

12 synchro shoulder to overhead (50s/35s)

16 synchro GHDs (or synchro v-ups)

Max yard sled push (270/225) AND Max burpees in remaining time

-Partners will each work on both of the max movements each round, switching at any time.

Score = total yards and total burpees added together across each round.