FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 10 – 20 Plate Ground to Overhead

Minute 4: 10 – 20 Hand Release Push Ups

Minute 5: :45 Plank

Minute 6: Rest

PERFORMANCE

Split Jerk

2 Split Jerk @ 7/10 RPE

2 Split Jerk @ 7.5/10 RPE

2 Split Jerk @ 8/10 RPE

1 Split Jerk @ 8/10 RPE

1 Split Jerk @ 8.5/10 RPE

Metcon (AMRAP – Rounds)

15:00 AMRAP

9 C2B

12 S2OH (115/75)

75 Double Unders
TARGET SCORE

Target rounds: 5+