MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 14 Alternating DB Snatch

Minute 4: 10 Burpee Over DB

Minute 5: Rest

PERFORMANCE

Power Snatch

3 Power Snatch @ 6/10 RPE

2 Power Snatch @ 7/10 RPE

1 Power Snatch @ 8/10 RPE

3 Power Snatch @ 6.5/10 RPE

2 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 8.5/10 RPE

1 Power Snatch @ 8.5/10 RPE

Metcon (Time)

7 Rounds

3 BMU (OR 5 Burpee Pull Ups)

6 Power Snatch (95/65)

9 Box Jumps (24/20)
TARGET SCORE

Target time: 10:00 – 12:00

Time cap: 15:00