BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250m Row

10 Slam Balls

10 Burpee Over Rower

500m Row

15 Slam Balls

15 Burpee Over Rower

750m Row

20 Slam Balls

20 Burpee Over Rower

1000m Row

25 Slam Balls

25 Burpee Over Rower

750m Row

20 Slam Balls

20 Burpee Over Rower

500m Row

15 Slam Balls

15 Burpee Over Rower

250m Row

10 Slam Balls

10 Burpee Over Rower
Time Cap 30:00

PERFORMANCE

Power Snatch

3 Power Snatch @ 6/10 RPE

3 Power Snatch @ 6.5/10 RPE

2 Power Snatch @ 7/10 RPE

2 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

Metcon (AMRAP – Rounds and Reps)

13:00 AMRAP

400m Run

3 Power Snatch (115/80)

6 Burpees over Bar

9 V-Ups

*100m = 1 rep.
TARGET SCORE

Target rounds: 3.5+