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Independence Fitness – Functional Fitness
Warm-up (No Measure)
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Teams of 2: Only 1 Person Works At A Time:
Min. 1) 50m Run
Min. 2) Snatches 95/65lbs.
Min. 3) Burpees
Min. 4) Power Clean + Jerk 95/65
Min. 5) Wall Balls
Min. 6) Rest
Your team owes me:
100 Snatches 95/65lbs.
100 Power Clean + Jerk 95/65
150 Wall Balls
You only get to work at each station for 1min. before you switch. If you finish all the reps on a particular station, then just go to the next one. Stay in whatever ever order you start in, but always keep that 1 minute rest at the end. Even if you finish say 4 out of the 5 movements, you still have to do the 1min. rest.
RX+ Option: 135/95lb. on the lifts
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.