3
Jun
Monday 6/4/18
Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness
Weightlifting
Squat Clean Thruster (Heavy single)
Metcon
Chalant (Time)
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)
Athletes will begin the day by building to a heavy single squat clean thruster. Within the workout, the squat clean thruster will be deconstructed into three parts: the power clean, hang squat clean, and thruster. These movements should be completed at a weight that athletes could complete all three movement unbroken individually when fresh. On the lateral bar burpees, there is no need to stand to full extension at the top of each rep.