Saturday

20
Mar

Saturday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

QUICK MONO WARM-UP

3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)

Then…

TOOMEY SNATCH WARM-UP

2 ROUNDS*

5 Inch worms

5 Behind-the-neck snatch grip presses

5 Behind-the-neck snatch grip presses in a quarter squat

5 Sots presses

5 Continuous jumping squats with barbell or PVC in back rack

10 Alt. Cossack squats w/ barbell or PVC in back rack

5 Hang Muscle Snatches

*PVC pipe for round 1, may progress to barbell for round 2

Workout

“SNATCHING GWEN” (Weight)

FOR LOAD

15-12-9

“Unbroken” Power Snatch*

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

(Score is Load)

Finisher

Metcon (AMRAP – Reps)

ON A 6:00 RUNNING CLOCK…

Buy-In:

750/650m Row

In the remaining time…

AMRAP of:

Power Snatch (Use the Same Load from Workout)

(Score is Reps)