BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 14 Kettlebell Swings

Minute 4: 14 Kettlebell Gorilla Rows

Minute 5: Rest

PERFORMANCE

Push Jerk

5 Push Jerks @ 6/10 RPE

5 Push Jerks @ 6/10 RPE

5 Push Jerks @ 7/10 RPE

5 Push Jerks @ 7/10 RPE

5 Push Jerks @ 7.5/10 RPE

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12 Pull Ups

12 Burpee Over Dumbbell

12 Alternating Dumbbell Snatch (50/35)
TARGET SCORE

Target rounds: 4+