Saturday

23
Jul

Saturday

Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

5 Body Weight Good Mornings

30 Single-Unders

5 PVC Pass Thrus

5 Jumping Air Squats

Into …

2 ROUNDS

100m Run

5 Empty Barbell RDLs

:30 Double-Under Practice

6 Alt. Elbow Punches

6 Behind the Neck Strict Press

Skill

Metcon (Weight)

EMOM x 5 MINUTES*

3 Hang Power Snatch

-Rest 2:00-

EMOM x 5 MINUTES*

3 Hang Power Clean

*Keep weight Moderate for both movements. Use one weight for all 5 sets of Hang Power Snatch then athlete option to increase weight for Hang Power Clean.

(Score is Weight)

Workout

DOUBLE DRAGON (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

50 Double Unders

6 Hang Power Snatches (115/75)|(75/55)

6 Hang Power Cleans

100m Run

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 18 MINUTES

30 Double Unders

3 Hang Power Snatches (115/75)|(75/55)

3 Hang Power Cleans

*P1 will go out on a 200m Run. P2 will AMRAP the movements until P1 is back and then switch. Athletes will pick up where their partners left off.

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)