FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets:

4:00 AMRAP

12/10 Calorie Ski

8 Alternating Hang DB Clean and Jerks

Rest 1:00

4:00 AMRAP

12/10 Calorie Bike

8 Burpee Over DB’s

Rest 1:00

PERFORMANCE

Clean and Jerk

10:00 EMOM

4 Unbroken Clean & Jerk

Option 1: (95/65)

Option 2: (115/75)

Option 3: (135/95)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 Power Cleans (155/105)

6 BMU (OR 8 Burpee Pull-Ups)

9 Box Jump Overs (24/20)
TARGET SCORE:

Target rounds: 4.5+