BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Max Air Squats

Minute 2: Max Sumo Deadlift High Pulls

Minute 3: Max Alternating Step Back Lunges

Minute 4: Max Push Ups

Minute 5: Max Calorie Row

*Score is total reps completed

PERFORMANCE

Power Clean

3 Power Cleans @ 6/10 RPE

2 Power Cleans @ 7/10 RPE

1 Power Clean @ 8/10 RPE

3 Power Cleans @ 6.5/10 RPE

2 Power Cleans @ 7.5/10 RPE

1 Power Clean @ 8.5/10 RPE

1 Power Clean @ 9/10 RPE

Singles or Touch-n-go

Metcon (AMRAP – Reps)

3 Sets

3:00 AMRAP

20/15 Calorie Bike

30 Air Squats

7 Burpee Pull Ups

In the remaining time perform max power cleans (155/105)

Rest 3:00 between sets.
TARGET SCORE

Target reps: 10+ (each set)