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Independence Fitness – Functional Fitness

Warm-up

Metcon (No Measure)

2:00 Row* Into…

3 ROUNDS*

:30 Jumping Jacks

:30 Groiners

:30 Air Squats**

:30 Alt V-Ups

*Increase pace every full round. **Switch to Jumping Squats in Round 3

Strength

1 Clean Pull + 2 Power Clean

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex…

1 Clean Pull

+

2 Power Clean

(Score is Weight)

Workout

Metcon (Weight)

ON A 25:00 RUNNING CLOCK…

Row 2500/2250m

then…

Build to a Heavy 3-Rep TNG Power Clean in time remaining.

(Score is Weight)