BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:30 ON / :30 OFF)

Minute 1: Calorie Row

Minute 2: KB Snatches (Right Arm)

Minute 3: KB Sumo DL High Pulls

Minute 4: KB Snatches (Left Arm)

Minute 5: AbMat Sit-Ups

*Score it total reps completed.

PERFORMANCE

Push Press + Push Jerk

1 Push Press + 2 Push Jerks @ 6.5/10 RPE

1 Push Press + 2 Push Jerks @ 7/10 RPE

1 Push Press + 2 Push Jerks @ 7/10 RPE

1 Push Press + 1 Push Jerk @ 7.5/10 RPE

1 Push Press + 1 Push Jerk @ 8/10 RPE

*Rest :60 – :90 Between Sets

Metcon (Time)

27-21-15-9

Alternating DB Snatches (50/35)

T2B

Box Jumps (24/20)
TARGET SCORE

Target time: Sub 13:00

Time cap: 16:00