Wednesday 6/13/18

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

Double Dribble (Time)

3 Rounds For Time:

75 Double Unders

50 Air Squats

15 Power Snatches (115/80)
This “Weightlifting Wednesday” begins with athletes building to a heavy 3-position power snatch. The three positions are from the hip, just above the knee, and the floor. The weight on the barbell in “Double Dribble” should be something that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, looking for these to be performed in short sets or very quick singles.