BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

4 Sets

6:00 AMRAP

15/12 Calorie Bike

10 Alternating DB Snatches

10 Single DB Box Step Ups

Rest 1:30 between sets.

PERFORMANCE

Clean

Build to a 1 RM in 15 minutes

3 Squat Clean @ 6/10 RPE

2 Squat Clean @ 6.5/10 RPE

1 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

1 Squat Clean @ 9.5/10 RPE

1 Squat Clean @ 10/10 RPE

Metcon (AMRAP – Reps)

4 Sets

2:00 AMRAP

250/200m Row

Max DB Front Rack Lunge (2×50/2×35)

Rest 2:00 between sets

5ft = 1 rep
TARGET SCORE

Target reps: 10+