BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (2 Rounds for time)

2 Sets (1 Set every 15:00)

750/600m Row

15 DB Power Cleans

15 DB Front Squats

500/400m Row

20 DB Power Cleans

20 DB Front Squats

250/200m Row

25 DB Power Cleans

25 DB Front Squats
*Time cap per set: 13:00

PERFORMANCE

Front Squat + Back Squat

2 Front Squat + 2 Back Squat @ 6/10 RPE

2 Front Squat + 2 Back Squat @ 6.5/10 RPE

1 Front Squat + 1 Back Squat @ 7/10 RPE

1 Front Squat + 1 Back Squat @ 7.5/10 RPE

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

Metcon (Time)

200m Run

10 Cleans (135/95)

200m Run

8 Cleans (155/105)

200m Run

6 Cleans (185/125)

200m Run

4 Cleans 205/145)

200m Run

2 Cleans (225/155)
TARGET SCORE

Target time: Sub 10:00

Time cap: 15:00