BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250m Row

10 Plate Ground to Overhead

10 Air Squat with Plate

500m Row

15 Plate Ground to Overhead

15 Air Squat with Plate

750m Row

20 Plate Ground to Overhead

20 Air Squat with Plate

1000m Row

25 Plate Ground to Overhead

25 Air Squat with Plate

750m Row

20 Plate Ground to Overhead

20 Air Squat with Plate

500m Row

15 Plate Ground to Overhead

15 Air Squat with Plate

250m Row

10 Plate Ground to Overhead

10 Air Squat with Plate
Time Cap 30:00

PERFORMANCE

Power Snatch + Overhead Squat

10:00 EMOM

Perform 1 Power Snatch + 1 Overhead Squat every minute building to a moderate/heavy complex.

Start around 5.5 RPE or 55%

Metcon (Time)

5 Rounds

7 T2B

14 Overhead Squat (45/35)

21 Calorie Bike
TARGET SCORE

Target time: Sub 16:00

Time cap: 18:00