FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: KB Swings

Minute 2: Calorie Row

Minute 3: KB Gorilla Rows

Minute 4: AbMat Sit-Ups

Minute 5: Plank

PERFORMANCE

Clean and Jerk

10:00 EMOM

5 Unbroken Clean and Jerks

Option 1: (95/65)

Option 2: (115/75)

Option 3: (135/95)

Metcon (Time)

5 Sets

10 Hang Power Cleans (95/65)

10 Lateral Burpees Over Bar

10/8 Calorie Bike

Rest 1:1
TARGET SCORE

Target time: Sub 1:45

Time cap: 2:30