MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Kettlebell Front Rack Step Ups (Right)

Minute 2: Calorie Row

Minute 3: Kettlebell Front Rack Step Ups (Left)

Minute 4: Kettlebell Sumo Deadlift High Pulls

Minute 5: V- Ups

*Score is total reps completed.

PERFORMANCE

Power Clean + Hang Power Clean + Squat Clean

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

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

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

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

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

*Complex must be completed unbroken.

Hot Shots 19 Prep (3 Rounds for calories)

3 Sets

5:00 AMRAP

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

Max calorie bike in the remaining time

Rest 1:00 between sets
TARGET SCORE

Target reps: 15/12+