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13
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Saturday

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Independence Fitness – Comp Training

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A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 Wall Balls (20/14)|(14/10)

In the remaining time…

AMRAP of:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Time)

5 ROUNDS FOR TIME

5 Clean & Jerk (135/95)

5 Muscle-Ups

-Rest 5:00-

5 ROUNDS FOR TIME

3 Clean & Jerk (185/125)

3 Burpee Muscle-Up

-Rest 5:00-

3 ROUNDS FOR TIME

2 Clean & Jerk (225/155)

400m Run

-Rest 5:00-

3 ROUNDS FOR TIME

1 Clean & Jerk (275/185)

500m Row

(Score is Total Time