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Synergy Fitness – Functional Training M/W/F

Context: Practice




Squat Snatch + OHS (10 min working up to a challenging 1 + 1)

Build quickly; take 3 -4 sets to get to the “challenging” load. (Short rest between sets)

Then plan on hitting that weight for 2-3 sets.

You should do a TOTAL of 6-7 sets (this includes the (building + working weight)


Metcon (AMRAP – Rounds and Reps)


16 minute AMRAP

3 Squat Snatches** (Power snatch to OHS acceptable) (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs)

3 OHS** (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs)

Chest-to-Bar Pull-Ups (Performance: 9, Athletic*:6, Health: 6 with a band)

40 Double Unders (2 singles + 1 DU attempt x 20 OR 120 singles)

100m Sprint

3 Squat Snatches (Same)

3 Overhead Squats (Same)

Chest-to-Bar Pull-Ups (Same)

40 Double Unders (Same)

100m Sprint

1 Minute Rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2 – 4 Rounds

**If you cannot do a full overhead squat scale down and do squat cleans and front squats.
Coaching Tips:

The workout is two rounds of the same movements followed by a minute rest. Try and keep a steady pace through the first round, and then pick up the pace in the second round since you will get that minute rest.

If range of motion (squatting below parallel, etc.) is a big issue with your overhead squat, scale to squat cleans and a front squat – this will let you use more weight and get a much better workout.

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