BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 8 – 12 DB Squat Cleans

Minute 4: 8 – 12 Burpee Over DB

Minute 5: Rest

PERFORMANCE

Clean

3 Squat Clean @ 6.5/10 RPE

2 Squat Clean @ 7/10 RPE

1 Squat Clean @ 7.5/10 RPE

1 Squat Clean @ 8/10 RPE

1 Squat Clean @ 8.5/10 RPE

1 Squat Clean @ 9/10 RPE

Metcon (Time)

30-20-10

Front Squats (115/75)

Box Jump Overs (24/20)

RX+ 135/95
TARGET SCORE

Target time: Sub 9:00

Time Cap: 14:00