BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

6:00 AMRAP

10 DB Hang Squat Cleans

15/12 Calorie Bike

– Rest 2:00 –

6:00 AMRAP

10 DB Deadlifts

15 Box Jumps Overs (OR Step Overs)

– Rest 2:00 –

PERFORMANCE

Squat Clean (1X1)

Build to a heavy single.

8-9 RPE

Metcon (Time)

800m Run

12 Squat Cleans (135/95)

400m Run

6 Squat Cleans (155/105

200m Run

3 Squat Cleans (185/125)

RX+

135/95

185/125

225/155
TARGET SCORE:

Target time: Sub 13:00

Time: 16:00