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161026

Synergy Fitness – CrossFit

Mobility

Foam Rolling

Thoracic Spine/Lats – 3mins total

Chest/pec minor – 90sec each side

Warm Up & Activation

400m Run

30′ bouncy bear walk

30′ walking Spidermans

30′ burpee broad jumps

then…

Barbell warm up

5 good mornings

5 back squats

5 snatch grip DL

5 jump & high pull

5 muscle snatch

5 snatch balance

EMOM

EMOM 8 mins

odd- 30sec Handstand Hold

even- 30secs of Banded Pull Aparts

Skill/Strength

Snatch High Pull + Hang Power Snatch (EMOM 10 mins; 1 SHP + 2 HPS)

Build during the 10 mins and build to a challenging load W/PERFECT TECHNIQUE

Metcon

Metcon (Time)

5 rounds

12 T2B/K2E

10 Burpees

Scaling Guide:

6-10 mins

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