Wednesday

31
Aug

Wednesday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

AMRAP 10:

10 / 8 Cal row

10 PVC pass thrus

10 BB OHS

10 Plate G2OH

Strength

Metcon (Weight)

Every 1:30 x 10:

1 Snatch Balance + 1 Pause OHS

Start @ 50% 1RM Snatch and increase 5-10 pounds each round

*going from the rack

work on speed and depth

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

Cal row

10 Power snatch

Snatch

L1: 95 / 65

L2: 75 / 55

L3: 55 / 45

Cal Row

L1: 20 / 16

L2: 18 / 14

L3: 16 / 12

Power Snatch (Record weight used in WOD)