WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

400m Run

14 Dumbbell Box Step Ups

Rest 2:00

8:00 AMRAP

400m Run

14 Alternating Dumbbell Snatches

Rest 2:00

8:00 AMRAP

400m Run

14 Dumbbell Box Step Ups

14 Alternating Dumbbell Snatches

PERFORMANCE

Power Snatch

3 Power Snatch @ 6/10 RPE

2 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

3 Power Snatch @ 6.5/10 RPE

2 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 7.5/10 RPE

Metcon (Time)

3 Rounds

30/24 Calorie Bike

50ft Single Dumbbell Walking Lunge (50/35)

15 Lateral Burpee Over Dumbbell
TARGET SCORE

Target time: 11:00 – 13:00

Time cap: 16:00