BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 400m Run

Minute 3: 10 – 20 Box Jumps

Minute 4: 10 – 20 Ring Rows (OR Pull Ups)

Minute 5: Rest

PERFORMANCE

Power Snatch

10 rounds:

100m Run

1 Power Snatch

*Start around 60-65% and build to 85-90% over the course of the ten sets.

Power Clean & Push Jerk

10 Rounds

4 Burpee

1 Power Clean and Push Jerk

*Start around 60-65% and build to 85-90% over the course of the ten sets

ACCESSORY

*Optional

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.