BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

Minute 1: 10 DB Power Cleans

Minute 2: 10 DB S2OH

Minute 3: 12/10 Calorie Bike

Minute 4: 12 Alternating Jumping Lunges

Minute 5: 24 AbMat Sit Ups

PERFORMANCE

Power Clean + Front Squat + Jerk

10:00 EMOM

Every minute on the minute perform 1 Power Clean + 1 Front Squat + 1 Jerk. Build to a heavy complex.

Metcon (6 Rounds for time)

6 sets: (1 set every 3 minutes)

7 Hang Power Cleans (115/80)

6 Front Squats (115/80)

5 Shoulder to Overhead (115/80)

24 Double Unders
TARGET SCORE:

Target time: sub :90

Time cap: 2:00