FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

10:00 EMOM

Minute 1: DB Bench Press

Minute 2: DB Bent Over Row

-Into-

10:00 EMOM

Minute 1: Hang DB Clean & Jerks

Minute 2: Calorie Ski Erg

-Into-

10:00 EMOM

Minute 1: Calorie Row

Minute 2: Hand Release Push Up

PERFORMANCE

Metcon (Time)

10-20-30

T2B

Hang Power Cleans (115/75)

Bar Facing Burpees

RX+ (135/95)

TARGET SCORE:

Target time: Sub 12:00

Time cap: 16:00

Hang Power Clean + Jerk (Weight)

3+2 @ 6/10 RPE

3+2 @ 6.5/10 RPE

3+1 @ 7/10 RPE

3+1 @ 7.5/10 RPE

2+1 @ 8/10 RPE