BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

10 DB Front Squats

20 Pull-Ups (OR Ring Rows)

30 DB Power Cleans

400m Run

PERFORMANCE

Clean and Jerk

Build to a heavy single

Metcon (Time)

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)
TARGET SCORE:

Target Time: Sub 12:00

Time Cap: 16:00