FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Calorie Ski

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

DB Front Squats

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

V-Ups (OR AbMat Sit-Ups)

– Rest 1:00

Score is total reps

PERFORMANCE

Squat Clean + Front Squat + Jerk

1 Squat Clean + 2 Front Squat + 1 Jerk @ 6.5/10 RPE

1 Squat Clean + 2 Front Squat + 1 Jerk @ 7/10 RPE

1 Squat Clean + 2 Front Squat + 1 Jerk @ 7.5/10 RPE

1 Squat Clean + 2 Front Squat + 1 Jerk @ 8/10 RPE

1 Squat Clean + 2 Front Squat + 1 Jerk @ 8.5/10 RPE

Metcon (3 Rounds for time)

3 Sets

12/10 Calorie Bike

6 T2B

12 Thrusters (95/65)

6 T2B

12/10 Calorie Bike

Rest 1:1
TARGET SCORE

Target time: Sub 2:30

Time cap: 3:30