BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (Checkmark)
30:00 EMOM ( :40 ON / :20 OFF)
Minute 1: Calorie Ski
Minute 2: Hand Release Push Ups
Minute 3: KB Swings
Minute 4: KB Sumo Deadlift High Pulls
Minute 5: Rest
PERFORMANCE
Push Jerk
5 @ 6/10 RPE
4 @ 7/10 RPE
3 @ 8/10 RPE
2 @ 8.5/10 RPE
1 @ 9/10 RPE
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
20 GHD (OR 30 AbMat Sit-Ups)
15 Calorie Row
10 DB Hang Clean & Jerk (5R/5L) (50/35)
RX+ 70/50
TARGET SCORE:
Target rounds: 4.5+