BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (Checkmark)
5 Sets (Every 6:00)
15-20 Alt DB Snatch
15-20 Box Jump Overs
15-20 Burpees
15-20 Calorie Row
Cap 5:00 per Set
*Athletes choice of number of reps to complete between 15 – 20.
PERFORMANCE
Paused Front Squat
1 Pause Front Squat x 5 sets @ 8-9/10 RPE
*2 Second Pause at bottom
* Rest as needed between sets *
Weighted Chin Up
2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM
* Rest as needed between sets *
Metcon (Time)
For Time:
12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Burpee over Bar
TARGET SCORE
Target time: 7-9 minutes
Time cap: 12 minutes