BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

20:00 EMOM (:40 ON / :20 OFF)

Minute 1: Max Calorie Ski (OR Row)

Minute 2: Max Alternating DB Snatch

Minute 3: Max Burpee Over DB

Minute 4: Rest

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.

PERFORMANCE

Power Snatch + Hang Power Snatch

2 Power Snatch + 1 Hang Power Snatch @ 6/10 RPE

2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE

2 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7.5/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7.5/10 RPE

Metcon (Time)

800m Run

21 Power Snatches (95/65)

400m Run

15 Power Snatches (95/65)

200m Run

9 Power Snatches (95/65)
TARGET SCORE

Target time: Sub 14:00

Time cap: 16:00