FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

6:00 AMRAP

10 DB Bench Press

20 Alternating DB Snatches

– Rest 2:00

6:00 AMRAP

10 DB Hang Cleans

20 DB Push Jerks

Rest 2:00

14:00 AMRAP

10 DB Bench Press

20 Alternating DB Snatch

10 DB Hang Cleans

20 DB Push Jerks

PERFORMANCE

Metcon (5 Rounds for time)

5 sets:

18/12 Calorie Row

12 Chest to Bar Pull Ups

6 Strict Handstand Push Ups (OR DB Strict Press 2×50/2×35)

-rest 1:1 b/t sets-

RX+

5 sets:

21/16 Calorie Row

15 Chest to Bar Pull Ups

9 Strict Handstand Push Ups

-rest 1:1 b/t sets-
TARGET SCORE:

Target time: Sub 2:00

Time cap: 3:00

Accessory (Checkmark)

3 Rounds

:30 Plank

:30 Max Push Ups

:30 Plank

-Rest 1:00