FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1 & 2: 400m Run

Minute 3: 10 Suitcase DB Alternating Step Back Lunge

Minute 4:10 DB Power Cleans

Minute 5: Rest

PERFORMANCE

Deadlift

3 Deadlift @ 5.5/10 RPE

3 Deadlift @ 6/10 RPE

3 Deadlift @ 7/10 RPE

3 Deadlift @ 8/10 RPE

3 Deadlift @ 9/10 RPE

Metcon (Time)

Partner Workout:

For time:

400 Box Step-ups (20” all athletes)

*Every 2:00 (including 0:00) perform 4 Synchro Power Cleans (185/115)

*Split all box step up reps as needed

Individual Version:

For time:

200 Box Step-ups (20” all athletes)

*Every 2:00 (including 0:00) perform 4 Power Cleans (185/115)
TARGET SCORE

Target Time: sub 16 minutes

Time Cap: 20 minutes