BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

250m Row

5 Hang DB Clean and Jerk (Right Arm)

5 Burpee Over DB

5 Hang DB Clean and Jerk (Left Arm)

500m Row

10 Hang DB Clean and Jerk (Right Arm)

10 Burpee Over DB

10 Hang DB Clean and Jerk (Left Arm)

250m Row

5 Hang DB Clean and Jerk (Right Arm)

5 DB Burpee Over DB

5 Hang DB Clean and Jerk (Left Arm)

Rest 2:00 after each completed round

PERFORMANCE

Power Clean + Hang Power Clean + Push Jerk + Split Jerk

10 Sets

1 complex every 1:30

Complex: 1 Power Clean + 1 Hang Power Clean+ 1 Push Jerk + 1 Split Jerk

Build to a heavy complex

Metcon (5 Rounds for time)

5 Sets

3 Power Cleans (185/125)

6 BMU (OR 8 Burpee Pull Ups)

12/10 Calorie Bike

Rest 1:1

RX+ 225/155
TARGET SCORE

Target time: Sub 1:45

Time cap: 2:30