Friday

13
Aug

Friday

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Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

8 PVC Pass Throughs w/ Lunge

8 PVC Overhead Squats

8 PVC Back Squat Jumps

4/4 PVC Around the Worlds

100 Meter Run

Strength

Shoulder Press (1×6 / 1×6 / 1×6+)

STRICT PRESS

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure….no more than 6-8.

(Score is Weight)

Workout

Metcon (Weight)

FOR WEIGHT

12-10-8-6

Hang Power Snatch*

*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.

(Score is Weight)