MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: 250/200m Row

Minute 2: 8 Single Arm KB Thrusters (Right)

Minute 3: 15 KB Sumo Deadlift High Pulls

Minute 4: 8 Single Arm KB Thrusters (Left)

Minute 5: Rest

PERFORMANCE

Squat Clean + Front Squat

1 Squat Clean + 2 Front Squats @ 6/10 RPE

1 Squat Clean + 2 Front Squats @ 6.5/10 RPE

1 Squat Clean + 1 Front Squats @ 7/10 RPE

1 Squat Clean + 1 Front Squats @ 7.5/10 RPE

1 Squat Clean + 1 Front Squats @ 8/10 RPE

Metcon (Time)

3 Rounds

400m Run

50 Double Unders

15 Front Squats (155/105)

RX+ 185/125
TARGET SCORE

Target time: 9:00 -12:00

Time cap: 15:00