BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 1 Mile Bike 16 Alternating DB Snatches 16 Goblet DB Alternating Step Back Lunges Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 5 Front Squats @ 6/10 RPE 3 Front Squats @ 7/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 9/10 RPE 1 FrontSquat @ 10/10 RPE *12/10 Calorie row sprints after each set. Rest :60 – :90 after each set. Metcon (3 Rounds for time) 3 Sets 250/200m Row 5 KB Snatches (Right) (53/35) 25′ Overhead KB Walking Lunge (Right) (53/35) 5 KB Snatches (Left) 25′ Overhead KB Walking Lunge (Left) Rest 1:1TARGET SCORE Target time: 2:30 – 2:45 Time cap: 3:00
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