MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

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.

1 Pause Front Squat x 5 sets @ 8-9/10 RPE

*2 Second Pause at bottom

* Rest as needed between sets *

2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM

* Rest as needed between sets *

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