BLK LBL Fitness Club – FITNESS / PERFORMANCE

Power Clean + Hang Squat Clean + Push Jerk

Every 1:00 (10:00)

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean

After the 10 minutes are complete, add weight and finish with:

3×3 Clean Grip Deadlifts @80-90% of 1RM Clean

-rest 60 seconds between sets-

Clean Grip Deadlift

Numbuh Two (Time)

(RX’d)

21-18-15-12-9-6

Calorie Air Bike

Dumbbell Deadlifts (50s/35s)

Dumbbell Hang Power Cleans (50s/35s)

Dumbbell Shoulder to Overhead (50s/35s)

(Women’s Calories: 16-14-12-10-8-6)

(Scale)

14-12-10-8-6-4

Calorie Air Bike

Dumbbell Deadlifts (light)

Dumbbell Hang Power Cleans (light)

Dumbbell Shoulder to Overhead (light)

(Womens Calories: 12-10-8-6-4-2)

Target time: 15-17:00

Time cap: 18:00

Cooldown/Mobility

Mobility (No Measure)

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

20x Shoo the Cat

20x 90/90 Rotations

2x 10 Shoulder Extension Bridges

4x 5 Quad Foam Rolling (each leg)

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.
Shoo the Cat

90/90 Rotations

Shoulder Extension Bridges

Quad Foam Rolling

Fitness – Endurance (6 Rounds for calories)

3:00 on 3:00 off for 6 rounds

25/20 cal row

MAX DISTANCE Air Bike in remaining time