FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

10 Rounds for Time

10 Hang Double DB Snatches

100 Single Unders (OR Double Unders)

10 Alternating DB Push Press

500m Row
Time cap: 30:00

PERFORMANCE

Hang Power Snatch (1X3)

Build to a heavy 3 reps

Metcon (Time)

5 Rounds

12 GHD (OR 18 AbMat Situps)

9 Hang Power Snatches (95/65)

6 BMU (OR 8 Burpee Pull-Ups)
TARGET SCORE:

Target time: Sub 14:00

Time cap:16:00