WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

13:00 AMRAP

3-6-9-12-15-18….

DB Power Cleans

DB Thrusters

Calorie Bike

– Rest 3:00

For Time:

Start where you finished the 13:00 AMRAP and go down the rep scheme.
*Score the reps completed and note the time you finished the second part.

PERFORMANCE

Power Clean

10:00 EMOM

Build to a heavy 3 rep Touch and Go Power Clean.

Metcon (5 Rounds for time)

5 Sets (1 set every 4:00)

20/16 Calorie Row

18 Wall Balls (20/14)

50′ Overhead Walking Lunge (45/35 Plate)
TARGET SCORE:

Target time: Sub 3:00

Time cap: 3:30