BLK LBL Fitness Club – COMPETE

Weightlifting

Snatch (1X1)

Work up to a heavy single Snatch

-OR-

1 Snatch @ 8/10 RPE 1 RM Snatch

1 Snatch @ 8/10 RPE 1 RM Snatch

1 Snatch @ 8.5/10 RPE 1 RM Snatch

1 Snatch @ 8.5/10 RPE 1 RM Snatch

1 Snatch @ 8.5/10 RPE 1 RM Snatch

**if you feel good today, go up to a heavy single. If you’re feeling tired, stick with the RPE’s

Clean and Jerk (1X1)

Heavy single clean and Jerk

-OR-

1 Clean and 1 Jerk @ 8/10 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

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

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

** if you’re feeling good today, work up to a heavy clean and jerk. If you’re feeling tired, stick to the RPE’s

Back Squat (1X1)

Heavy single Back Squat

-OR-

3 Back Squat @ 8/10 RPE Back Squat

3 Back Squat @ 8/10 RPE Back Squat

3 Back Squat @ 8/10 RPE Back Squat

3 Back Squat @ 8/10 RPE Back Squat

3 Back Squat @ 8/10 RPE Back Squat

** if you’re feeling good, work up to a heavy single for the day. If you’re feeling tired, stick to the RPE’s

Metcon

Metcon (3 Rounds for time)

3 Sets

2 Rounds

2 Rope Climbs

6 Strict Handstand Push Up

12 Dumbbell Power Cleans (2×50/35)

-Rest 1:1 b/t sets-
TARGET SCORE

Target Time each set: sub 2 minutes 30 seconds

Time Cap each set: 4 minutes