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Independence Fitness – Functional Fitness Beginner

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Alt. Step-ups

8 Up-Downs

8 Deadlifts

Strength

Metcon (7 Rounds for weight)

EVERY 1:30 FOR 7 SETS

1 Above the Knee Power Clean

+

1 Below the Knee Power Clean

+

1 Power Clean

*Keep weight light to moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 DB Hang Power Cleans (50/35)|(35/20)

-into-

3 ROUNDS

10 DB Box Step-Overs (20)

10 DB Burpees

-into-

30 DB Hang Power Cleans

(Score is Time)