BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 5 Sets (Every 6:00) 15-20 Alt DB Snatch 15-20 Box Jump Overs 15-20 Burpees 15-20 Calorie RowCap 5:00 per Set *Athletes choice of number of reps to complete between 15 – 20. PERFORMANCE Paused Front Squat 1 Pause Front Squat x 5 sets @ 8-9/10 RPE *2 Second Pause at bottom * Rest as needed between sets * Weighted Chin Up 2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM * Rest as needed between sets * Metcon (Time) For Time: 12-9-6-3 Squat Snatch (135/95) 24-18-12-6 Burpee over BarTARGET SCORE Target time: 7-9 minutes Time cap: 12 minutes
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