BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 10 – 20 Goblet Squats

Minute 4: 10 – 20 Box Jump Overs

Minute 5: Rest

PERFORMANCE

Clean Complex

10 Sets (1 Set Every 1:15)

Build to a heavy unbroken complex

1 Clean Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean

11-14-22 (AMRAP – Reps)

16:00 AMRAP

3-6-9-12-15-18…..

OHS (95/65)

T2B

*15/12 Calorie Bike after each set (OR 200m Run)

*Score is total reps completed including bike calories.

*Every 25m Run = 1 rep.