BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1: 10/8 Calorie Ski

Minute 2: 10 – 20 DB Snatches

Minute 3: 10 – 20 Hand Release Push-Ups

Minute 4: 10 – 20 Ring Rows

Minute 5: Rest

PERFORMANCE

Shoulder Press

Set 1: 5 @ 65% OR 6.5 RPE

Set 2: 5 @ 75% OR 7.5 RPE

Set 3: 5+ @ 85% OR 8.5 RPE

Set 4: MAX Reps at 65% OR 6.5 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 65%

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

15 HSPU

10 Hang KB Clean and Jerks (2×53/2×35)

75 Double Unders
TARGET SCORE:

Target rounds: 4+