BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9 Ring Rows 7 Up Downs 6 Dumbbell Snatch Target number of Rounds: 6+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Reverse Leg Raises (each side) 1-2 Minute Couch Stretch (each leg) 2x 1 Minute Ring Bicep Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9 Ring Rows 7 Up Downs 6 Dumbbell Snatch Target number of Rounds: 6+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Reverse Leg Raises (each side) 1-2 Minute Couch Stretch (each leg) 2x 1 Minute Ring Bicep Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9 Ring Rows 7 Up Downs 6 Dumbbell Snatch Target number of Rounds: 6+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Reverse Leg Raises (each side) 1-2 Minute Couch Stretch (each leg) 2x 1 Minute Ring Bicep Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- 3. Workout Prep 3 sets 3 Chest to Bar 2 Burpee Over Bar 2 Squat Snatch (build in weight) Strength/Accessory Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Workout Wallaroo (AMRAP – Rounds and Reps) Freedom (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9 Ring Rows 7 Up Downs 6 Dumbbell Snatch Target number of Rounds: 6+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Reverse Leg Raises (each side) 1-2 Minute Couch Stretch (each leg) 2x 1 Minute Ring Bicep Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as...Read more