ZERO HOUR!

BLK LBL Fitness Club – COMPETE

Weightlifting

Snatch (1X1)

Build to a heavy single

Clean and Jerk (1X1)

Build to a heavy single

Metcon

Metcon (3 Rounds for time)

3 Sets

30 Air Squats

19 Power Cleans 135/95

7 Strict Pull-ups

400m Run

-Rest 2:00-

Metcon (Time)

TEST

100-80-60-40-20

Double Unders

10-20-30-40-50

Wallballs 20/14

ACCESSORY WORK

4 Rounds

10 Chin Ups

10 Diamond Pushups

15 Ring Curls

12 Overhead Plate Situps

30 Flutter Kicks (each side)

7 Alligator Rolls (each direction)

15 KB Front Rack Marches (each side)

-Rest 1-2 min b/t round-