Wednesday

7
Sep

Wednesday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

2 mins bike

directly into…

EMOM 9:

(:45 work / :15 rest)

1- banded pass thrus

2- PVC OHS

3- ski

Strength

Power Snatch

EMOM 12:

Rounds 1-4: 1Power Snatch+3 OHSqts @ 50%

Rounds 5-8: 1Power Snatch+2 OHsqts @ 60%

Rounds 9-12: 1Power Snatch+1 OHsqts @ 70%

*% is based off your 1RM snatch

Workout

Metcon (AMRAP – Reps)

AMRAP 15:

1-10

Overhead Squats

T2B

IRT: ME cal bike

OHS

L1: 95 / 65

L2: 75 / 55

L3: 55 / 45

T2B

L1: T2B

L2: Knee ups 12#

L3: Knee Ups 10#