BLK LBL Fitness Club – FITNESS / PERFORMANCE

Squat Clean + Push Jerk 1×2 (Weight)

Every 1:30 (6 sets)

1 Squat Clean + 1 Push Jerk @80% (Every 1:30)

Clean Grip Deadlift

Clean Grip Deadlift 3×3

Record your weight here

Deputy Kovacs (Time)

(RX’d)

For Time:

250/200m Row

150ft Single Dumbbell Walking Lunge (50/35)

250/200m Row

125ft Single Dumbbell Walking Lunge (50/35)

250/200m Row

100ft Single Dumbbell Walking Lunge (50/35)

250/200m Row

75ft Single Dumbbell Walking Lunge (50/35)

250/200m Row

50ft Single Dumbbell Walking Lunge (50/35)

* DB can be held any way as long as a hand remains in contact with the DB at all times while lunging.

(Scale)

5 Rounds

150/125m Row

50ft Walking Lunge

Target time: 10:00-12:00 minutes

Time cap: 15:00

Fitness (AMRAP – Rounds and Reps)

12 min AMRAP

15/12 Air Bike

10 yd. Sled Push (2×45/2×25)

10 DB Alternating Hang Clean & Jerk

10 yd. Sled Push

10 Abmat Sit Ups

-Rest 2min, REPEAT-