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Independence Fitness – Comp Training

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR QUALITY*

1000m Row

20 Burpees to Target (Same TTB Bar)

20 Toes to Bar

*Pace for each round should be exactly the same. Pick a pace that you can sustain at a moderate effort. We are not looking for max effort — hold something back here and focus on sustainable, precise pacing.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

1:00 Single or Double Unders

10 Plank to Pike w/ :01 Hold in Pike

10 Hollow Rocks

:30 Front Rack Alt. Elbow Punches

5 Strict Press w/ :03 OH Hold

Into…

Shoulder & Trap Smash w/ Empty Barbell…

2-3 SETS x 10 Passes / Each Arm

Strength

Shoulder Press (2RM)

ON A 15:00 RUNNING CLOCK…

Build to 2RM Strict Press

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 2:30 RUNNING CLOCK…

8 Strict Press (95/65)|(65/45)

10 Push Press

Max Double Unders in Remaining Time…

-Rest :30 b/t Sets-

(Score is Lowest Number of Reps)

C. STRENGTH / GYMNASTICS

Snatch (Heavy Single)

SNATCH

Build to a Heavy Single

*Start moderarte-heavy and build to heavy for the day. Do not push for something that isn’t there. If heavy today is 75% of 1RM, so be it.

(Score is Weight)

Clean and Jerk (Heavy Single)

CLEAN & JERK

Build to a Heavy Single

*Start moderarte-heavy and build to heavy for the day. Do not push for something that isn’t there. If heavy today is 75% of 1RM, so be it.

(Score is Weight)