BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run

10 Burpee Over DB

10 Hang DB Snatches (5R/5L)

– Rest 2 minutes after every 2 rounds

PERFORMANCE

Push Jerk

10-8-6-4-2

*These will be cycled. Move up in weight each set and build to a heavy set of 2.

*Start at 6/10 RPE.

Metcon (4 Rounds for time)

4 Sets (1 Set Every 5:00)

6 Single Arm KB Snatches (R) (53/35)

3 Wall Walks

6 Single Arm KB Snatches (L)

12 Pull-Ups
TARGET SCORE:

Target time: Sub 2:30

Time Cap: 4:00