TUESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

400m Run

6 DB Snatches (Right Arm)

50 Single Unders (OR Double Unders)

6 DB Snatches (Left Arm)

Rest 2:00 after every 3 rounds.

PERFORMANCE

Power Snatch

10:00 EMOM

5 Unbroken Power Snatches

Option 1: (95/65)

Option 2: (115/75)

Option 3: (135/95)

*Weight should be no more than 70% of 1RM Power Snatch

Metcon (4 Rounds for time)

4 Sets:

500/400m Row

15 GHD (OR 20 AbMat Sit Ups)

50 Double Unders

Rest 2:00 between sets
TARGET SCORE:

Target time: Sub 3:30

Time cap: 4:00