Saturday

28
May

Saturday

Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK… 3:00 Bike or Row

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (L)

1:00 Alt. Calf Stretch

20 Alt. Groiners

10 Bootstrappers

10 Alt. Samson Stretch

10 Alt. Elbow Punches (Front Rack)

10 Alt. Elbow Punches (Back Rack)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex:

1 Hang Clean Pull +

1 Hang Muscle Clean +

1 Hang Power Clean

(Score is Weight)

Workout

PICK YOUR POISON (Time)

5 ROUNDS FOR TIME

10 Hang Power Clean (135/95)|(95/65)

50 Double Unders

(Score is Time)

BB KG: (60/42.5)|(42.5/30)

Or…

5 ROUNDS FOR TIME

5 Hang Power Clean (185/135)|(135/95)

50 Double Unders

(Score is Time)

BB KG: (85/60)|(60/42.5)