WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

15/12 Calorie Bike

5 Dumbbell Devil Press

Rest 2:00

8:00 AMRAP

15/12 Calorie Ski

5 Dumbbell Power Cleans

Rest 2:00

8:00 AMRAP

15/12 Calorie Bike

5 Dumbbell Devil Press

15/12 Calorie Ski

5 Dumbbell Power Cleans

PERFORMANCE

Squat Snatch + Hang Squat Snatch

1 Squat Snatch + 1 Hang Squat Snatch @ 5.5/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 6/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 6.5/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 6/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 6.5/10 RPE

1 Squat Snatch + 1 Hang Squat Snatch @ 7/10 RPE

Metcon (Time)

4 Rounds

30 Wall Balls (20/14)

30 GHD (OR 45 AbMat Sit Ups)
TARGET SCORE:

Target time: Sub 10:00

Time cap: 13:00