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Independence Fitness – Functional Fitness
Warm-up
Warm-up (No Measure)
2 SETS
25ft (or :20) Toe Walk
25ft (or :20) High Skips
25ft (or :20) High Knees
25ft (or :20) Butt Kickers
Into…
3 SETS
10 Elbow Punches
10 Air Squats
100m Jog
Skill
Metcon (Weight)
5 SETS FOR QUALITY
3-Position Squat Clean*
1 Hang Squat Clean + 1 Below the
Knee Squat Clean + 1 Squat Clean
-Keep Weight Light to Moderate
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)|(115/75)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)|(115/75)
*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.
(Score is Rounds + Reps)