WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

5 Rounds

250m Row

24 DB Deadlifts

250m Row

18DB Hang Power Clean

250m Row

12 DB Push Jerks
Time cap: 30:00

FINISHER

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

Deadlift + Hang Power Clean + Push Jerk

Build to a heavy complex

4 Deadlift + 3 Hang Power Clean + 2 Push Jerks

Double DT (Time)

5 Rounds

24 Deadlifts (95/65)

18 Hang Power Cleans

12 Push Jerks
TARGET SCORE:

Target time: Sub 10:00

Time cap: 16:00