BLK LBL Fitness Club – FITNESS / PERFORMANCE

Clean and Jerk

Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s choice)

Post: 3 sets of 10 Dumbbell Row (heavy single arm)

Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets)

3 sets

10 Dumbbell Row (heavy single arm)

Harvest Moon (Checkmark)

(RX’d)

Every 1:00 (10:00)

10 Toes to Bar

10 Push Press (95/65)

(KG conv: 42.5/30 barbell)

(Scale)

Every 1:00 (10:00)

8 Hanging Knee Raises

8 Dumbbell Push Press (light)

Target time each set: 30-45 seconds

Time cap each set: 50 seconds

Fitness (AMRAP – Reps)

4 Rounds

1 min Max Cal Machine

1 min Max Push Ups

1 min Max Wall Balls

1 min Dumbbell Snatch

1 min Rest

Pacing needs to be consistent in all rounds. Meaning if you get 10 calories in :50 on the first round aim for that every round. There will be a :10 sec transition to next movement.

Score is total Reps.