BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: KB S2OH

Minute 4: KB Sumo Deadlift High Pull

Minute 5: Rest
*Score is max reps.

*500/400m Row = 1 Rep

PERFORMANCE

Split Jerk

10:00 EMOM

Build up to a heavy single. 9/10 RPE

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

400m Run

15 Push Jerks (135/95)

15 GHD (OR 20 AbMat Sit-ups)

Rest 3:00

8:00 AMRAP

400m Run

15 Push Press (95/65)

15 GHD (OR 20 AbMat Sit-ups)

*200m run = 1 rep

*Score is total rounds and reps combined.
TARGET SCORE:

Target rounds: 2.5+ (Each)