MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

1000m Row

10 Single Arm KB Push Press

10 Pull Ups (OR Ring Rows)

750m Row

20 Single Arm KB Push Press

20 Pull Ups (OR Ring Rows)

500m Row

30 Single Arm KB Push Press

30 Pull Ups (OR Ring Rows)

500m Row

30 Single Arm KB Push Press

30 Pull Ups (OR Ring Rows)

750m Row

20 Single Arm KB Push Press

20 Pull Ups (OR Ring Rows)

1000m Row

10 Single Arm KB Push Press

10 Pull Ups (OR Ring Rows)
Time Cap: 30:00

PERFORMANCE

Power Snatch

3 Power Snatch @ 5.5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 6.5/10 RPE

3 Power Snatch @ 5.5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 6.5/10 RPE

Metcon (Time)

3 Rounds

200m Run

20 Power Snatch (75/55)

20 HSPU
TARGET SCORE

Target score: Sub 14:00

Time cap: 18:00