Saturday 9/18

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Weightlifting

Snatch (Hang Snatch (knee) )

70%x2, 75%x2, 80%x2, 85%x2, 85%x2, 75%x2

On Second 85% may go heavier if feels good

Clean and Jerk (Hang Clean (knee) + Jerk )

70%x2+2, 75%x2+2, 80%x2+2, 85%x2+2, 85%x2+2, 75%x2+2

Second 85% you may go heavier if feels good

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

100M Farmers Carry

20 KB Swings

10 Sumo DL (155/105)

5 Pull ups

5 C2B

5 T2B