BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Max Calorie Bike

Minute 2: Max Alternating DB Hang Clean and Jerk

Minute 3: Max Single Unders or Double Unders

Minute 4: Max Burpees

Minute 5: Rest

PERFORMANCE

Shoulder Press

10 Shoulder Press @ 5/10 RPE

8 Shoulder Press @ 5.5/10 RPE

6 Shoulder Press @ 6/10 RPE

4 Shoulder Press @ 6.5/10 RPE

2 Shoulder Press @ 7/10 RPE

Superset with 5 Strict Pull Ups

Metcon (5 Rounds for time)

5 Sets

50 Double Unders

15 Hang Power Cleans (95/65)

10 Burpees

Rest 1:1
TARGET SCORE

Target time: Sub 1:45

Time cap: 2:00