Synergy Fitness – CrossFit
Hang Squat Clean + Squat Clean & Jerk (10 rounds; 1 round every 90 sec)
Build each round.
The goal is to find heaviest possible weight for the complex.
Must be unbroken.
For each clean focus on the sequence – hips, shoulders, pull under.
The jerk may be a Push or a Split jerk… it’s up to you.
With a partner complete
12 alternating rounds of
40sec Assault Bike / 20 rest
Alternate rounds for total calories.
Each partner will complete 6 rounds of work.
The goal is to go hard (think 90-95%) and recover quickly to maximize your effort.