Saturday 10/9

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

Weightlifting

Snatch (Snatch (% of HS) – HS, 70%x1, 75%x1, 80%x1)

Clean and Jerk

Clean & Jerk (% of HS) – HS, 70%x1+1, 75%x1+1, 80%x1+1

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP- Partner

500m Row

20 Handstand Push Ups

40 Alt DB Snatch(50/35)

40 Box Jumps

40 Walking Weighted Lunges(35/20)