FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run (OR 500m Row)

6 Single Arm DB Devil Press (L)

12 Slam Balls

6 Single Arm DB Devil Press (R)

– Rest 2:00 –

PERFORMANCE

Power Snatch

Build up to a heavy single for the day

Metcon (4 Rounds for time)

4 Sets

12/10 Calorie Bike

9 Power Snatches (115/75)

6 BMU (OR 6 Burpee Pull-Ups)

RX+: Snatches 135/95

Rest 1:1
TARGET SCORE:

Target time: Sub 3:00

Time cap: 4:00