BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

6 Sets

4:00 AMRAP

12/10 Calorie Ski

12 Alternating Dumbbell Hang Clean and Jerks

12 Abmat Sit Ups

Rest 1:00

PERFORMANCE

Power Snatch + Hang Squat Snatch

2 Power Snatch + 1 Hang Squat Snatch @ 5.5/10 RPE

2 Power Snatch + 1 Hang Squat Snatch @ 6 10 RPE

2 Power Snatch + 1 Hang Squat Snatch @ 6.5/10 RPE

1 Power Snatch + 1 Hang Squat Snatch @ 7/10 RPE

1 Power Snatch + 1 Hang Squat Snatch @ 7.5/10 RPE

Metcon (Time)

7-14-21-28

Unbroken Kettlebell Swings (53/35)

28-21-14-7

T2B

*200m Run after each round

RX+

10-20-30-40

Unbroken Kettlebell Swings (53/35)

40-30-20-10

T2B

*200m Run after each round
TARGET SCORE

Target time: 12 -14:00

Time cap: 17:00