Wednesday

BLK LBL Fitness Club – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

MAX Cals Bike

B. NC60

Warm-up

Warm-up (No Measure)

3 Progressive Rounds…

50 Single Unders → 30 Double Unders or 50 Single Unders → 30 Double Unders

16 Lunges → 15 Air Squats → 10 Jumping Squats

10 Up Downs → 8 Burpees → 6 High Jump Burpees

Follow this by 2 Rounds of…

10 PVC Passes

:30 FlagPole w/ PVC (R)

:30 FlagPole w/ PVC (L)

10 PVC OHS

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Hang Power Snatch

+

Hang Squat Snatch

+

Overhead Squat

*Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets.

Metcon

Metcon (Time)

FOR TIME

80 Double Unders

20 Burpee Over Bar

20 Hang Power Snatches (95/65)|(65/45)

20 Overhead Squats

20 Hang Power Snatches

20 Burpee Over Bar

80 Double Unders

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

10 MINUTES TO ESTABLISH…

1RM Power Clean

-Rest 5 MINUTES-

AMRAP x 8 MINUTES

MAX Power Cleans*

*At 90% of 1RM