BLK LBL Fitness Club – FITNESS / PERFORMANCE

Power Snatch + Overhead Squat

Every 1:00 (10:00)

1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM

-into-

3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)

Snatch Grip Deadlift

3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)

The Wedding Planner (AMRAP – Rounds and Reps)

(RX’d)

12:00 AMRAP

10 Right Arm Hang Dumbbell Snatch (50/35)

5 Burpee Over Dumbbell

25ft Dumbbell Walking Lunge (50/35)

10 Left Arm Hang Dumbbell Snatch (50/35)

5 Burpee Over Dumbbell

25ft Dumbbell Walking Lunge (50/35)

(Scale)

12:00 AMRAP

5 Right Arm Hang Dumbbell Snatch (light)

5 Up Downs

25ft Walking Lunge

5 Left Arm Hang Dumbbell Snatch (light)

5 Up Downs

25ft Walking Lunge

Target number of Rounds: 5+ Rounds

Minimum number of Rounds before scaling: 4 Rounds

Fitness (Time)

5 sets (Every 7:00)

500/400m Bike or 250m Run

10 Pull ups/Ring rows

15 Bar Push ups

20 Air squats

500/400m Bike or 250m Run

Time Cap @5:00

*Odd round work from the top down

**Even round work from the bottom up

***Score is distance on Bike or Run