BLK LBL Fitness Club – COMPETE

Metcon

Metcon (Time)

BCS Online Qualifier Event 4

54 Pull Ups

30 Chest to bar Pull Ups

18 Bar Muscle Ups

120 Calorie Row

*Repeat from March 16, 2022

Option 2 (if you already did the BCS Event 3 earlier this year and want something different!)

3 Sets:

27 Calorie Row

21 Pull Ups

15 Chest to bar Pull Ups

9 Bar Muscle Ups

-rest 1:1 b/t sets-

*Games perform Option 2
TARGET SCORE

Target Time: sub 13 minutes

Time Cap: 17 minutes

Weightlifting

Snatch (1X1)

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

3 Snatch @ 6/10 RPE 1 RM Snatch

2 Snatch @ 6.5/10 RPE 1 RM Snatch

1 Snatch @ 7/10 RPE 1 RM Snatch

1 Snatch @ 6.5/10 RPE 1 RM Snatch

1 Snatch @ 7.5/10 RPE 1 RM Snatch

1 Snatch @ 8/10 RPE 1 RM Snatch

1 Snatch @ 8.5/10 RPE 1 RM Snatch

Clean and Jerk (1X1)

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

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

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

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

1 Clean and 1 Jerk @ 6.5/10 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

1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk

Box Squats (5X5)

5 Box Squat @ 6.5/10 RPE Box Squat

5 Box Squat @ 7.5/10 RPE Box Squat

5 Box Squat @ 8.5/10 RPE Box Squat

5 Box Squat @ 8.5/10 RPE Box Squat

5 Box Squat @ 9/10 RPE Box Squat

ACCESSORY WORK

For Quality:

4 Rounds

10 Weighted GHD situps to parallel – plate on chest

8 Ab Wheels

10 Dip Support Leg Raise

5 Side Star Plank Reach Throughs (each side)

30yd Isolateral DB Farmers Carry (Right)

30yd Isolateral DB Farmers Carry (Left)

*Rest 2:00 b/t sets