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Rollin’ on Dubs

Synergy Fitness – Functional Training M/W/F


Hips & Shoulders

Skill Warm Up

1 Squat Snatch + 1 OHS

– Spend 10 minutes working up to a challenging weight

– Try to get to 70-80% of your max snatch and hit that weight for 2-3 “sets”.


Metcon (Time)

Rollin’ on Dubs

22 overhead squats 135/85lbs

1000m row (scaled 750m)

22 back squats 135/85lbs

500m row

22 ‘air’ squats

250m row

Scaling Guide: 9 – 14 minutes.

*18 min Cap

Rx Plus: 155lb/95lb barbell
Coaching Tips:

No racks, you must pick up the bar up from the floor.

Squat snatching counts as an overhead squat rep.

Clean, jerk, and placing it on the neck before rack jerking it is a perfectly acceptable way to get the bar into the overhead squat position.

If you lack overhead mobility, do front squats for the first round instead of OHS (and use as close to the prescribed weights as possible).

Try and get through the first round of squats at a pretty fast pace, then be conservative with the first row.

Finish the row with a bit more hip and arm pull, less knee bend, to save the legs for the back squats.

Be smart about dropping the bar as few times as possible on the back squats.

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