WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run

10 KB Push Press (Right)

15 Box Jumps

10 KB Push Press (Left)

15 Pull-Ups (OR Ring Rows)

PERFORMANCE

Metcon (Time)

For Time

40 Double Dumbbell Snatches (2×50/35)

120 Double Unders

20 Devils Press (2×50/35)

120 Double Unders

10 Burpee Dumbbell Squat Clean Thruster (2×50/35)
TARGET SCORE:

Target time: Sub 13:00

Time cap: 18:00

Accessory (Checkmark)

3 or 4 Sets

10 DB Bicep Curls (Moderate Weight)

10 DB Tricep French Press

10 DB Push Ups

20 Russian Twists

Rest 1-2 minutes between sets.