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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

8 SETS (4:00 Total)

Tabata (:20 on/:10 off)

Cal Bike*

Immediately Into…

ON A 6:00 RUNNING CLOCK (w/ PVC)*…

10 Inch Worms w/ Push-Up

5 Snatch Grip Deadlifts

5 Snatch Grip Upright Rows

5 Muscle Snatch

5 Behind the Neck Snatch Grip Strict Presses

5 Behind the Neck Clean Grip Strict Presses

5 Push Press

10 Inch Worms w/ Push-Up

*Barbell Optional

Strength

Metcon (Weight)

ON A 8:00 RUNNING CLOCK…

2 SETS

2 Push Jerk

+

2 Split Jerk (Score is Weight)

Immediately Into…

ON A 6:00 RUNNING CLOCK… 2 SETS

1 Push Jerk

+

1 Split Jerk

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3,6,9… Power Snatch (135/95)|(95/65)*

12 Push Jerk

18/15 Cal Ski

*Snatch reps increase by 3 every round. 3,6,9,12…etc.

(Score is Rounds + Reps)