Wednesday 2/9

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

Metcon

Metcon (Time)

5 Rounds For Time:

9 Double Dumbbell Push Jerks

12 Double Dumbbell Hang Power Cleans

15 Double Dumbbell Deadlifts

45 Double Unders

Rest 1 Minute Between Rounds

Dumbbells: (50/35)’s

*Score = Time it takes to complete the workout (including rest)

AFTER CLASS

Deadlift

Deadlift

1 Set of 1 @ 70% 1RM

1 Set of 1 @ 78% 1RM

4 Sets of 3 @ 83% 1RM

1 Set of 3+ @ 83% 1RM

[Leave 1-2 Reps In The Tank On Max Set]