BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 AMRAP (:30 ON / :30 OFF)

Minute 1: Kettlebell Sumo Deadlift High Pulls

Minute 2: Single Unders (OR Double Unders

Minute 3: AbMat Sit Ups

Minute 4: Calorie Bike

Minute 5: Rest

PERFORMANCE

Shoulder Press

5 Shoulder Press @ 6.5/10 RPE

4 Shoulder Press @ 7.5/10 RPE

3 Shoulder Press @ 8.5/10 RPE

2 Shoulder Press @ 9/10 RPE

1 Shoulder Press @ 9.5/10 RPE

Metcon (Time)

5 Rounds

12 Hang Power Cleans (115/75)

9 Push Jerks (115/75)

60 Double Unders
TARGET SCORE

Target time: Sub 11:00

Time cap: 15:00