Wednesday 8/16/17

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

3-Position Squat Clean + Split Jerk (Heavy set)

each complex consists of 4 reps; the three position clean + 1 jerk at the end.

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor

Metcon (AMRAP – Reps)

4 x :20 seconds on, :10 seconds off

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)

EXTRA CREDIT

Metcon (No Measure)

1. Hang Power Clean

(70%/3)3

2. Clean Pull

(80%/3)3

3. Back Squat

(75%/5)3