WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 300m Run

Minute 3: 10 Hang DB Squat Cleans

Minute 4: 15 V-Ups

Minute 5: Rest

PERFORMANCE

Power Clean

5 Power Clean @ 6/10 RPE

3 Power Clean @ 7/10 RPE

1 Power Clean @ 8/10 RPE

5 Power Clean @ 7/10 RPE

3 Power Clean @ 8/10 RPE

1 Power Clean @ 9/10 RPE

Metcon (3 Rounds for time)

3 Sets

12-9-6

Calorie Bike

6-3-1

Hang Squat Clean (135/95)

Women’s Calorie: 9/7/5

Rest 1:1
TARGET SCORE

Target time: Sub 3:30

Time Cap: 4:00