WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

15 Alternating DB Snatches

12 V-Ups

9 Burpees Over Rower

500/400m Row after every 2 rounds.

PERFORMANCE

Clean Deadlift + Clean + Hang Clean + Jerk

Build to a heavy unbroken complex.

*Cleans can be power or squat

*Jerk can be push or split.

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

15 T2B

10 Burpee Box Jump Overs (24/20)

5 Sandbag Over Shoulder (150/100) (OR Power Cleans 185/125)
TARGET SCORE:

Target rounds: 4.5+

*Power Cleans at 185/125 will count as RX.