BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

40 DB Hang Clean & Jerk

20 Burpee Over DB

40 Calorie Row

30 DB Hang Clean & Jerk

15 Burpee Over DB

30 Calorie Row

20 DB Hang Clean & Jerk

10 Burpee Over DB

20 Calorie Row

10 DB Hang Clean & Jerk

5 Burpee Over DB

10 Calorie Row
Time Cap: 30:00

Optional Accessory (Checkmark)

3 Rounds

10 DB Hammer Curls

10 DB Shoulder Raises

:30 Plank Right Side

:30 Plank Left Side

Rest 1:00 – 2:00 between sets.

PERFORMANCE

Shoulder Press

5 Strict Press @ 6/10 RPE

4 Strict Press @ 6.5/10 RPE

3 Strict Press @ 7/10 RPE

2 Strict Press @ 7.5/10 RPE

1 Strict Press @ 8/10 RPE

Metcon (Time)

4 Rounds

8 C2B

8 Push Jerks (115/80)

400m Run

RX+

4 Bar Muscle Ups

8 Push Jerks (135/95)

400m Run
TARGET SCORE

Target time: 11:00 – 13:00

Time cap: 16:00