BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

4:00 AMRAP

10 Alternating Dumbbell Snatches

15 Dumbbell Goblet Squats

200m Run

Rest 2:00 after each set.

*Start next set where you left off.

*100m = 1 rep

PERFORMANCE

Front Squat

3 Front Squats @ 6/10 RPE

2 Front Squats @ 6.5/10 RPE

1 Front Squat @ 7/10 RPE

3 Front Squats @ 6.5/10 RPE

2 Front Squats @ 7/10 RPE

1 Front Squat @ 7.5/10 RPE

1 Front Squat @ 8/10 PRE

Metcon (Time)

RX

3-6-9-12-15-18-21

Kettlebell Swings (53/35)

Box Jump Overs (24/20)

RX+

3-6-9-12-15-18-21

Kettlebell Swings (70/53)

Box Jump Overs (30/24)
TARGET SCORE

Target time: 8:00 – 10:00

Time cap: 14:00