Wednesday 12/14

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

Weightlifting

3-Position Power Snatch (Weight)

Build to a Heavy Set of 1 Power Snatch at each position:

High Hang

Knee-Level

Floor

Metcon

Metcon (Weight)

EMOM 12, alternating:

Min 1 – 5 Power Snatch @ 75%

Min 2 – 15/12 Calorie Row

Min 3 – 15 Ab-mat Sit-Ups