BLK LBL Fitness Club – COMPETE

Weightlifting

Bench Press (1X1)

1 Bench Press @ 6/10 RPE

1 Bench Press @ 7/10 RPE

1 Bench Press @ 8/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 10/10 RPE

Metcon

Metcon (5 Rounds for calories)

5 Sets

AMRAP 3 Minutes

20 Bench Press (155/105)

Max Distance Calorie Row

-Rest 1 Minute b/t sets-
TARGET SCORE

Score is calories

Target Calories each set: 30/24+ Calories

Minimum Calories before scaling each set: 10/8

Weightlifting

Hang Squat Snatch + Full Squat Snatch (5X2)

1 Hang Squat Snatch + 1 Snatch x 5 Sets @8.5 RPE

Squat Clean + Squat Clean and Jerk (5X2)

1 Squat Clean + 1 Squat Clean and Jerk x 5 Sets @8.5 RPE