9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 6/4/18

June 03, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Weightlifting

Squat Clean Thruster (Heavy single)

Metcon

Chalant (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

15 Lateral Barbell Burpees

15 Hang Squat Cleans (135/95)

9 Lateral Barbell Burpees

9 Thrusters (135/95)
Athletes will begin the day by building to a heavy single squat clean thruster. Within the workout, the squat clean thruster will be deconstructed into three parts: the power clean, hang squat clean, and thruster. These movements should be completed at a weight that athletes could complete all three movement unbroken individually when fresh. On the lateral bar burpees, there is no need to stand to full extension at the top of each rep.

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