Saturday

7
May

Saturday

Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

100m Jog

Immediately into…

2 SETS

10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)

8 Kang Squats (w/ or w/o barbell)

6/6 Elbow Punches

Immediately into…

Step Down Box Jumps at an easy pace in time remaining…

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex:

1 Squat Clean +

1 Hang Squat Clean

*Keep weight moderate-heavy. Perfect mechanics.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 8 SETS

100m Run

15 Box Jump Overs (24/20)

* Max Hang Squat Cleans** with remaining time…

-Rest 1:00 b/t Sets-

*Step-Down on the BJO every rep.

Rounds 1 & 2 – (135/95)|(95/65)

Round 3 & 4 – (155/105)|(115/75)

Round 5-10 – Optional Increase, Athlete Choice

(Score is Reps)