Wednesday 10/18/17

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

Weightlifting

Squat Clean (Build to Heavy Single)

Metcon

Four Wheeler (Time)

2 Rounds:

400 Meter Run

15/10 Cal Row

12 Squat Cleans (115/80)
Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. Similar to Monday, the goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that athletes are maintaining crucial points of performance. Within the workout, the weight on the barbell should be something that athletes could complete both rounds unbroken if they needed to. Warming up for the conditioning piece prior to weightlifting in order to allow for a smooth transition. If unable to bike, complete one of the following: