BLK LBL Fitness Club – FITNESS / PERFORMANCE

Squat Clean + Push Jerk

Every 1:30 (6 sets)

1 Squat Clean + 1 Push Jerk @85% of Squat C&J

-into-

3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J

Clean Deadlift + Clean Pull

3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J

Patriot (5 Rounds for reps)

(RX’d)

5 Sets:

2:00 AMRAP

15 GHDs (or Strict Abmat Sit-ups)

10 Deadlifts (225/155)

Max Distance Handstand Walk (Or Wall Walks)

-rest 1:00 between sets-

Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks.

(Scaled)

5 Sets:

2:00 AMRAP

15 Sit Ups

10 Dumbbell Deadlift (light)

Max Distance Bear Crawl

-rest 1:00 between sets-

Target each set: 50ft+ handstand walk or 4+ wall walks

Minimum each set: 25ft handstand walk or 2+ wall walks

Fitness (Time)

Part A

4 sets

15 Kbell Swings

12 Single Arm Kbell shoulder rack step up(L)

15 Kbell Swings

12 Single Arm Kbell shoulder rack step up (R)

-Rest 1 min between sets-

Part B

400m Run

-rest 2 minutes-

800m Bike

Time cap 32:00 min