MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

20:00 EMOM (:40 ON / :20 OFF

Minute 1: Max Calorie Ski

Minute 2: Max Alternating DB Snatch

Minute 3: Max Burpee Over DB

Minute 4: Rest

Accessory (Checkmark)

3 – 4 Sets

12 Overhead Banded Tricep Extensions

12 DB Hammer Curls (Moderate)

:30 Plank

Rest 1 – 2 minutes between sets.

PERFORMANCE

Power Snatch + Hang Power Snatch

2 Power Snatch + 1 Hang Power Snatch @ 6/10 RPE

2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE

2 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7.5/10 RPE

Metcon (3 Rounds for time)

3 Sets

2 Rounds

12/10 Calorie Row

6 KB Swings (70/53)

3 Wall Walks

Rest 1:1
TARGET SCORE

Target time: Sub 3:30

Time cap: 4:00