Tuesday

28
Dec

Tuesday

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12/24 (9:00am)
12/25 (Closed Merry Christmas)
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Independence Fitness – Comp Training

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :40 Max Distance HS Walk*

MIN 2 – :40 Max Cal Row

MIN 3 – :40 Max Pistols

*Every 5′ interval completed is 5 reps toward your score. No credit for partial completion of 5′.

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

3 ROUNDS

5/5 SA Ring Row

10 PVC Pass Through

10 PVC OHS

*Have barbells ready for the teaching.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Squat Snatch

+

1 Hang Squat Snatch

+

2 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

500m Row

10 Squat Snatches (155/105)|(115/75)

Max Rope Climbs in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

KG BB: (70/55)|(50/35)

C. STRENGTH / GYMNASTICS

Build to a Heavy 3-Rep TNG Power Clean (1×3)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep TNG Power Clean*

*Start with an empty bar. All reps must be touch and go. Bar can not pause on the body for more than :03 in any position.

(Score is Weight)