Friday 4/27/18

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Overhead Squat (Heavy double)

Metcon

Metcon (Time)

For Time:

35/25 Calorie Bike/Row

27 Chest to Bar Pull-Ups

21 Power Snatches (115/80)

15 Overhead Squats (115/80)

9 Squat Snatches (115/80)

OR

For Time:

35/25 Calorie Bike/Row

27 Pull-Ups

24 Power Snatches (75/55)

21 Overhead Squats (75/55)
In preparation for the overhead work in “TKO”, athletes will begin the day by building to a heavy double overhead squat. The limiting factor for many athletes will be getting the weight overhead, so touching on how to safely jerk the bar overhead form the back rack will be important leading into the piece. Within the workout, athletes can choose one weight for all three barbell movements. This should be a weight that they could confidently string together 15+ repetitions when fresh. Stagger by 3-4 minutes if short on bikes. For athletes who aren’t squat snatching, complete the following: