BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

10 Dumbbell Power Cleans

20 Push Ups

400m Run

Rest 2:00 after every 3 rounds

PERFORMANCE

Shoulder Press

3 Shoulder Press @ 5.5/10 RPE

2 Shoulder Press @ 6.5/10 RPE

1 Shoulder Press @ 7/10 RPE

1 Shoulder Press @ 7.5/10 RPE

1 Shoulder Press @ 8/10 RPE

1 Shoulder Press @ 8.5/10 RPE

1 Shoulder Press @ 9/10 RPE

1 Shoulder Press @ 9.5/10 RPE

1 Shoulder Press @ 10/10 RPE

Metcon (Checkmark)

15:00 EMOM

Minute 1: 10 Power Cleans (95/65)

Minute 2: 3 Wall Walks

Minute 3: 20 AbMat Sit Ups (OR 12 GHD)
TARGET SCORE

Target time: Sub :40

Time cap: :50