Synergy Fitness – Functional Training M/W/F
A1: Front Squat (5 x 3; 5 sets of 3 reps same weight for each set)
We’re transitioning into a FS cycle & this is session 1 of 15.
Shoot for 70-80% of your 1 rep max
A2: Ring Dips (5 x 5; 5 sets of 5 – weighted if possible)
If doing weighted dips use same weight for each set.
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
8 hang power cleans* 115/75
8 push press (same)
40′ walking lunge
Scaling Guide: 4-7 rounds
Make sure you are paying attention to knee position… Do not let your knees cave in on the power cleans or the push presses.
On the lunges, make sure you aren’t tipping the torso forward, and you are controlling where your front knee is tracking (with the foot).
OPTIONAL CASH OUT
Metcon (AMRAP – Reps)
60sec: Wall Balls 20/14
60sec: Russian KBS 53/35