BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run

8 KB Front Squats

200m KB Front Rack Carry

8 KB Push Press

Rest 2:00 after every 2 rounds.

PERFORMANCE

Snatch

5 Snatch @ 6/10 RPE

3 Snatch @ 7/10 RPE

1 Snatch @ 8/10 RPE

5 Snatch @ 6.5/10 RPE

3 Snatch @ 7.5/10 RPE

1 Snatch @ 8.5/10 RPE

Metcon (Time)

4 Rounds

21/16 Calorie Bike (OR 25/20 Calorie Row)

15 Box Jumps (24/20)

9 Overhead Squats (95/65)

RX+ Overhead Squats 135/95
TARGET SCORE

Target time: Sub 13:00

Time cap: 18:00