Synergy Fitness – CrossFit
Skill Warm Up
Squat Clean & Jerk – Build to a heavy Triple (3 reps)
This should be heavier than what you’ll use in the workout…
ie.. if you’re using the Rx weight, build to 205/155 if possible
40 Squat Clean & Jerks (P: 185lbs / A: 135lb / H: 95lb)
The weight should be challenging.
Think moderate singles @3-4 reps per min