BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

4:00 AMRAP

6 Dumbbell Hang Clean and Jerk (Right)

35 Double Unders (OR 70 Single Unders)

6 Dumbbell Hang Clean and Jerk (Left)

12/10 Calorie Ski

Rest 2:00 between sets.

*Start next set where you finished.

PERFORMANCE

Shoulder Press

5 Shoulder Press @ 6/10RPE

4 Shoulder Press @ 7/10 RPE

3 Shoulder Press @ 8/10 RPE

2 Shoulder Press @ 8.5/10 RPE

1 Shoulder Press @ 9/10RPE

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

HSPU

1-2-3-4-5-6-7-8-9-10

Power Cleans (135/95)
TARGET SCORE

Target time: 10:00 – 12:00

Time cap: 16:00