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Synergy Fitness – CrossFit

Skill Warm Up

Squat Clean & Jerk – Build to a heavy Triple (3 reps)

This should be heavier than what you’ll use in the workout…

ie.. if you’re using the Rx weight, build to 205/155 if possible


Metcon (Time)

40 Squat Clean & Jerks (P: 185lbs / A: 135lb / H: 95lb)
The weight should be challenging.

Think moderate singles @3-4 reps per min

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