MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

21-15-9

Burpee

Dumbbell Hang Snatch

Rest 2:00

21-15-9

Dumbbell Front Squats (2 DB)

Dumbbell Hang Snatch

Rest 2:00

21-15-9

Dumbbell Front Squats (2 DB)

Burpee
Time cap: 25:00

Optional Accessory (Checkmark)

3 Sets

10 Alternating DB Bicep Curls (Moderate)

10 DB Hammer Curls (Moderate)

10 Single Arm Bent Over Row (per arm)

Rest 1:00 – 2:00 between sets.

PERFORMANCE

Power Clean

10 Power Clean @ 6/10 RPE

8 Power Clean @7/10 RPE

6 Power Clean @ 8/10 RPE

4 Power Clean @ 8.5/10 RPE

2 Power Clean @ 9/10 RPE

*Reps are to be completed unbroken.

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

15 Air Squats

8 Power Cleans (155/105)

3 Burpee Pull Ups

200m Run
TARGET SCORE

Target rounds: 4.5+