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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (Weight)

3 SETS

10 Unbroken Power Cleans*

*Increase weight each set

-Rest as Needed b/t Sets-

(Score is Weight)

Metcon (Weight)

3 SETS

10 Unbroken Power Snatch*

*Increase weight each set

-Rest as Needed b/t Sets-

(Score is Weight)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Through Lunge

10 Scap Pull-Ups

10 Alt. Squat Thoracic Rotation

*Short Rest Then…

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”

5 PVC OHS

10 Kip Swings

Workout

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

(Score is Load)

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for reps)

EMOM x 8 MINUTES

MIN 1 – Max Strict HSPU

MIN 2 – Max Strict Pull-Ups

(Score is Reps)