Synergy Fitness – Functional Training M/W/F
Skill Warm Up
Spend 10 minutes working up to a challenging jerk, out of the rack (push or split)
Work on jerk technique with light weight.
Shoot for the 70-80% range.
Plan to hit your final weight for 2-3 ‘sets’
4 Jerk ‘heavy’ 155/95lbs
8 ring rows
1 min rest
Scaling Guide: 11 – 18 min.
8 jerks per round
8 chest-to-bar pull-ups (instead of ring rows)
Jerking will be challenging with the burpees.
Make sure that you use a jerk and not a push press to save the shoulders.
Keep the ring rows legit and remember that there is no kipping on these.
Push the pace on the burpees, but try and use as little ‘pushing’ muscles as possible.
Doing ring rows and toes-to-bar may be crowded so be mindful of people around you