8
May
WEDNESDAY
BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
3 Rounds
24/18 Calorie Bike
12 Double Kettlebell Deadlifts
24 AbMat Sit Ups
Rest 2:00 after every 3 rounds.
PERFORMANCE
3 Position Snatch
Build to a moderate/heavy 3 Position Snatch in 15 minutes.
3 Position = 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch from the floor.
*These are squat snatches.
Metcon (Time)
6 Rounds
6 Overhead Squats (95/65)
9 Box Jumps (24/20)
12 Calorie Row
TARGET SCORE
Target time: Sub 12:00
Time cap: 15:00