Synergy Fitness – CrossFit
Glutes & Shoulders
Warm Up & Activation
General Warmup – Coach’s Choice
Skill warm up:
21-18-15-12-9-6-3 reps for time of:
Hang Power Clean & Jerk 95/65
*Scale as needed
-T2B: knees to elbow, knee raises, v-ups
-Pistols: 1 leg squats to a box & stand up
The hang power clean & jerk does not need to be a jerk, a push press is acceptable.
On the pistols alternate legs each rep.
The number listed is the total, not the number per leg.
For example in the round of 21 you do 21 total, not 21 per leg.