BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Single Unders (OR Double Unders)

Minute 2: Kettlebell Swings

Minute 3: Hand Release Push Ups

Minute 4: Kettlebell Gorilla Rows

Minute 5: Calorie Bike

PERFORMANCE

Push Jerk + Split Jerk

2 Push Jerk s+ 2 Split Jerks @ 6/10 RPE

2 Push Jerks + 2 Split Jerks @ 6.5/10 RPE

2 Push Jerks + 1 Split Jerk @ 7/10 RPE

2 Push Jerks + 1 Split Jerk @ 7.5/10 RPE

1 Push Jerk + 1 Split Jerk @ 8/10 RPE

1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE

Metcon (Time)

400m Row

5 Wall Walks

600m Row

7 Wall Walks

800m Row

5 Wall Walks
TARGET SCORE

Target time: Sub 10:00

Time cap: 14:00