BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

5:00 AMRAP

16 Hand Release Push Ups

250/200m Ski

16 Single Arm Dumbbell Push Press (8 per side)

250/200m Ski

Rest 1:00 between sets.

PERFORMANCE

Push Jerk

5 Push Jerks @ 5.5/10 RPE

5 Push Jerks @ 6.5/10 RPE

5 Push Jerks @ 7.5/10 RPE

5 Push Jerks @ 6/10 RPE

5 Push Jerks @ 7/10 RPE

5 Push Jerks @ 8/10 RPE

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

15 Shuttle Runs (25ft)

12 Alternating Hang Dumbbell Snatches (50/35)

9 Dumbbell Facing Burpees
TARGET SCORE

Target rounds: 4+