TUESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets:

3:00 AMRAP

12 Calorie Ski

12 Alternating DB Snatches

Rest 2:00

3:00 AMRAP

75 Single Unders (OR Double Unders)

12 DB Goblet Squat

Rest 2:00

PERFORMANCE

Snatch Pull + Snatch

1 Snatch Pull + 2 Snatch @ 5.5/10 RPE

1 Snatch Pull + 2 Snatch @ 6/10 RPE

1 Snatch Pull + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch @ 8/10 RPE

Metcon (Time)

400m Run

10 Squat Snatches (75/55) / RX+ (95/65)

400m Run

8 Squat Snatches (95/65) / RX+ (115/80)

400m Run

6 Squat Snatches (115/80) / RX+ (135/95)

400m Run

4 Squat Snatches (135/95) / RX+ (155/105)

400m Run

2 Squat Snatches (155/105) / RX+ (175/115)

Recommended snatch percentages

10 Reps (40%-50%)

8 Reps (50%-60%)

6 Reps (60%-70%)

4 Reps (70%-80%)

2 Reps (80%-90%)
TARGET SCORE

Target time: Sub 15:00

Time cap: 18:00