Wednesday

22
Jun

Wednesday

Independence Fitness – Functional Fitness AI

Warm-up

Warm-up (No Measure)

200m Run @ mod pace

Into…

4 SETS

8/8 Leg Swings

10 PVC Pass Through + Lunge

8 Push-Up to Pike

10 Squat Jumps

Into..

200m Run @ mod pace

*PVC Pipe can go away after Warm-Up and athletes can grab a Barbell

Strength

Snatch Grip Deadlift (3×3 )

1. Tempo Snatch Deadlift

3×3 @ (2121)*

*Keep weight moderate.

(Score is Weight)

Metcon (Weight)

2. TNG Power Snatch

2×5*

*At workout weight or slightly heavier.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20 Power Snatch (95/65)|(65/45)

400m Run

20 Power Snatch

(Score is Time)

KG BB: (42.5/30)|(30/20)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

12 Plank Rotations

24 Crossbody Mountain Climbers

12 Sit-Thrus

-Rest as needed b/t Sets-

(No Measure)