FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250/200m Row

10 Box Jumps

10 Single Arm KB Snatches

500/400m Row

15 Box Jumps

15 Single Arm KB Snatches

750/600m Row

20 Box Jumps

20 Single Arm KB Snatches

1000/800m Row

25 Box Jumps

25 Single Arm KB Snatches

750/600m Row

20 Box Jumps

20 Single Arm KB Snatches

500/400m Row

15 Box Jumps

15 Single Arm KB Snatches

250/200m Row

10 Box Jumps

10 Single Arm KB Snatches
Time Cap: 30:00

PERFORMANCE

Thruster

5 Thrusters @ 5.5/10 RPE

5 Thrusters @ 6/10 RPE

3 Thrusters @ 6.5/10 RPE

3 Thrusters @ 7/10 RPE

3 Thrusters @ 7.5/10 RPE

Metcon (AMRAP – Reps)

4 Sets

2:00 AMRAP

10 HSPU

10 Single Arm DB Thrusters (50/35) (5 per side)

*Max Double Unders in remaining time.

Rest 1:1

*RX + Strict HSPU
TARGET SCORE

Target reps: 50+