WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets:

5:00 AMRAP

10/8 Calorie Bike

15 Box Jump Overs

20 Push-Ups

Rest 1:30 between sets.

*Start the next set where you left off.

PERFORMANCE

Power Clean + Squat Clean + Front Squat

Build to a heavy complex

1 Power Clean + 1 Squat Clean + 2 Front Squats

Metcon (2 Rounds for time)

3 Rounds

7 Front Squats (135/95)

75 Double Unders

Rest until 8:00

3 Rounds

7 Power Cleans (135/95)

75 Double Unders
TARGET SCORE:

Target time: Sub 5:00

Time cap: 6:00