BLK LBL Fitness Club – COMPETE

Weightlifting

Snatch (1X1)

3 Snatch @ 5/10 RPE 1 RM Snatch

2 Snatch @ 5.5/10 RPE 1 RM Snatch

1 Snatch @ 6/10 RPE 1 RM Snatch

3 Snatch @ 5.5/10 RPE 1 RM Snatch

2 Snatch @ 6/10 RPE 1 RM Snatch

1 Snatch @ 6.5/10 RPE 1 RM Snatch

1 Snatch @ 6/10 RPE 1 RM Snatch

1 Snatch @ 7/10 RPE 1 RM Snatch

1 Snatch @ 7.5/10 RPE 1 RM Snatch

1 Snatch @ 8/10 RPE 1 RM Snatch

Clean and Jerk (1X1)

3 Clean and 1 Jerk @ 5/10 RPE 1 RM Clean and Jerk

2 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk

3 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk

2 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk

Box Squats (5X5)

5 Box Squat @ 6/10 RPE Box Squat

5 Box Squat @ 7/10 RPE Box Squat

5 Box Squat @ 8/10 RPE Box Squat

5 Box Squat @ 8/10 RPE Box Squat

5 Box Squat @ 8/10 RPE Box Squat

Metcon

Metcon (4 Rounds for time)

4 sets (1 set every 5 minutes)

25/20 Calorie Row

25 Wall Balls (20/14) (all to 10’’)

50’ Handstand Walk

-then, straight into-

4 Sets:

25/20 Calorie Row

-Rest 1:1 between sets-

*Score Row times in notes.
TARGET SCORE

Target Time each set: sub 3 minutes (only score the first 4 sets)

Time Cap: 4 minutes (only score the first 4 sets)

Accessory Work

3-4 Rounds

10 Ring Pushups

10 Chin-ups

12 Tricep Dips

12 Standing Barbell Curl

12 Overhead Plate Situps

12 Pulse-ups

7 Alligator Rolls (each direction)

15 KB Front Rack Marches (each side)

-Rest 1-2 min b/t round-