ZERO HOUR
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-