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Drumstick

Synergy Fitness – Functional Training M/W/F

Mobility

Hips

Strength

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

Metcon (AMRAP – Rounds and Reps)

“Drumstick”

6 minute AMRAP

8 hang power cleans* 115/75

8 push press (same)

40′ walking lunge

Scaling Guide: 4-7 rounds
Coaching Tips:

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)

3 rounds

60sec: Wall Balls 20/14

60sec: Russian KBS 53/35

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