BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: DB Push Press

Minute 2: Alternating DB Renegade Row

Minute 3: DB Push Up

Minute 4: Double Unders (OR Single Unders)

Minute 5: Rest

*Score is total reps completed.

PERFORMANCE

Split Jerk

3 Split Jerk @ 5.5/10 RPE

3 Split Jerk @ 6/10 RPE

3 Split Jerk @ 6.5/10 RPE

-Into-

5:00 EMOM

Minute 1: 1 Split Jerk @ 7//10 RPE

Minute 2: 1 Split Jerk @ 7.5/10 RPE

Minute 3: 1 Split Jerk @ 8/10 RPE

Minute 4: 1 Split Jerk @ 8.5/10 RPE

Minute 5: 1 Split Jerk @ 9/10 RPE

Metcon (Time)

40 HSPU

400 Double Unders

40 Pull Ups

*Split reps as desired.
TARGET SCORE

Target time: Sub 14:00

Time cap: 18:00