WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: Calorie Ski

Minute 2: DB Squat Cleans

Minute 3: V-Ups

Minute 4: DB Snatches

Minute 5: Rest

PERFORMANCE

Squat Snatch

10:00 EMOM

Build to a heavy 2 rep

Metcon (Time)

For Time

20 Squat Snatches (75/55)

20 Pull-Ups

10 Squat Snatches (96/65)

10 BMU (OR 10 Burpee Pull-Ups)

20 Squat Cleans (135/95)

20 Pull-Ups

10 Squat Cleans (155/105)

10 BMU (OR 10 Burpee Pull-Ups)
TARGET SCORE:

Target time: Sub 17:00

Time cap: 22:00