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Synergy Fitness – CrossFit

EMOM 10 mins

2 Hang Power Cleans + 1 Push Jerk (1 “set” every min for 10 mins)

Complete 2 hang power cleans. After your second HPC keep the bar in the front rack position and complete 1 push jerk.



Use around 70% of your 1 RM Power Clean if you know that number. Go up if you feel you can.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

7 Pull Ups

7 DB Push Jerks

7 Box Jump Overs



DBs: 40-45lb/25-30lb/20-15lb

Box: 24″/20/16

RX Plus DBs: 50lb+/35lb+
Gotta keep moving on this one. You can always do 7 reps!



Choose a weight and type of pull up that will allow you to do the sets pretty much unbroken!



Pull up options: strict, kipping, band, jumping, ring or bar rows



For the push jerks – these are pretty light so you may also do a push press

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