Synergy Fitness – Functional Training M/W/F
A1: Deadlift (5 x 1; 5 sets of 1 rep)
– Heavier than last week
– Same weight for each set
A2: Weighted Pull Up (5 x 3; 5 sets of 3 reps)
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
8 hang power cleans 95/65lbs
16 wall ball 20/14lbs
24 double unders (50 singles)
Scaling Guide: 3-6 rounds.
The wall balls will be the hardest part for most people, so plan on sprinting through the PC and the DU so that you have more time to drop the ball a few times each round.
Also, using more hip drive (and less shoulders) during the wall ball will keep your arms more fresh for double unders.
OPTIONAL CASH OUT
Metcon (AMRAP – Reps)
1 min Russian KBS 53/35lbs
1 min burpees