BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

:30 Kettlebell Farmer Carry Hold

15 Kettlebell Deadlifts

20 Calorie Bike

Rest 2:00 after every three rounds

PERFORMANCE

Power Snatch

10:00 EMOM

Start at 55-60% of 1RM and build to a heavy single for the day.

Metcon (Time)

50 Burpees

50 Alternating Dumbbell Snatch (50/35)

50 Burpees
TARGET SCORE

Target time: Sub 13:00

Time cap: 16:00