Synergy Fitness – Functional Training: Tu/Th/Sat
CONTEXT – Competition
Hips AND Shoulders
Skill Warm Up
A: Power Snatch (Work up to a challenging weight in 8 mins)
Use this as a warm up for the Metcon
Hit your challenging weight for 2 – 3 sets
Performance / Athletic*: 4 rounds, Health 3 rounds
7 power snatch (Performance: 95 / Athletic: 65* / Health: 35lb American kb swing)
7 DB/KB push press (Performance: 45lb / Athletic: 30lb* / Health: 20lb)
100m bumper plate farmer carry (Performance: 45lb / Athletic: 25lb* / Health: 20lb dumbbells)
14 lateral OTB burpees
1 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 16-22 minutes.
Rx Plus: 115/75lb snatch
Avoid the press out on the power snatches, and really use the hips to get the bar overhead.
Catch the bar with a proper ‘dip’ (as opposed to a muscle snatch with a press out); this will save the shoulders for the dumbbell push presses.
Fingers in the holes or hands under the bottom of the plates are both acceptable for the farmer carries.
The burpees over the bar are lateral, so no clap or hip extension is required; but both feet must to leave the ground at the same time.
(The last 1 min rest is not added to the total time.)
OPTIONAL CASH OUT
Metcon (AMRAP – Rounds)
30s Russian KB swings 53/35lb
30s toes to bar