WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

30/20 Calorie Bike

10 Single Arm Front Rack DB Squat (Left)

20 Alternating DB Snatches

10 Single Arm Front Rack DB Squat (Right)

PERFORMANCE

Squat Snatch

5 @ 5.5/10 RPE

4 @ 6/10 RPE

3 @ 6.5/10 RPE

2 @ 7/10 RPE

1 @ 7.5/10 RPE

Metcon (Time)

For time:

21 Squat Snatches (95/65)

42/34 Calorie row

15 Squat Snatches (95/65)

30/24 Calorie row

9 Squat Snatches (95/65)

18/14 Calorie row
TARGET SCORE:

Target Time: Sub 12:00

Time cap: 18:00