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Synergy Fitness – Functional Training: Tu/Th/Sat



Skill Warm Up

Spend 10 minutes working up to a challenging load on one of the following…

1 Front squat + 1 Thruster (take it from the squat rack)


1 Squat clean + 1 thruster (that is two total squats)

*Once you find a “challenging load”, do 2-3 sets of singles with that weight.


Metcon (Time)

3 rounds

12 front squats (135lbs / 95lbs)

12 burpee pull ups

Scaling Guide: 4 – 10 minutes.

Rx Plus: OHS instead of front squats. Some may consider doing this for just the first round.
Coaching Tips:

Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling).

Ideally the third round should only be broken up into no more than 3 sets.

Even less is better.

Scale down and take the bar out of the rack if the squatting part is the easy part (and the clean is the difficult part).

If you squat clean the first rep in a set, it counts as a ‘front squat’!

For the burpee pull ups, the bar needs to be higher than your reach.

As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand.

Anything higher is extra.


Metcon (Time)

3 Rounds

10 left hand DB snatches 50/35

10 right hand DB snatches 50/35

20 cal row

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