BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

.5 Mile Bike

20 DB Power Cleans

.5 Mile Bike

20 Air Squats

Rest 2:00 after every 2 rounds

PERFORMANCE

Front Squat + Back Squat

3 Front Squat + 3 Back Squat @ 6/10 RPE

2 Front Squat + 2 Back Squat @ 7/10 RPE

1 Front Squat + 1 Back Squat @ 8/10 RPE

1 Front Squat + 1 Back Squat @ 8.5/10 RPE

1 Front Squat + 1 Back Squat @ 9/10 RPE

1 Front Squat + 1 Back Squat @ 9.5/10 RPE

1 Front Squat + 1 Back Squat @ 10/10 RPE

Metcon (Time)

200m Run

10 Squat Cleans (95/65)

10 Box Jumps (24/20)

400m Run

20 Squat Cleans

20 Box Jumps

200m Run

10 Squat Cleans

10 Box Jumps
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00