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Synergy Fitness – CrossFit

Skill Warm Up

8 – 10 mins work on Squat Clean & jerk technique at a light to moderate load.

Do sets of 3 then rest at least 90 -120 seconds


Metcon (Time)

30 Squat Clean & Jerks (P:155lb / A:105lb / Health 75lb)*

This should be heavier than the weight you use for Grace or Barbells For Boobs
The intent is to not to make these into squat clean thrusters, but rather work the push jerk after each clean.

Scale As Needed

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