BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

4:00 AMRAP

10/8 Calorie Bike

10 KB Goblet Squats

10 Burpees

Rest 2:00 after each set.

*Start the next set where you finished.

PERFORMANCE

Squat Clean + Front Squat + Hang Squat Clean

1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 6/10 RPE

1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 6.5/10 RPE

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

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

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

Metcon (AMRAP – Reps)

4 Sets

2:00 AMRAP

12/10 Calorie Row

6 Box Jumps (24/20)

Max Front Squats (95/65)

Rest 2:00 between sets.
TARGET SCORE

Target reps: 10 +