Synergy Fitness – CrossFit
EMOM 10 mins
2 Hang Power Cleans + 1 Push Jerk (1 “set” every min for 10 mins)
Complete 2 hang power cleans. After your second HPC keep the bar in the front rack position and complete 1 push jerk.
Use around 70% of your 1 RM Power Clean if you know that number. Go up if you feel you can.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
7 Pull Ups
7 DB Push Jerks
7 Box Jump Overs
RX Plus DBs: 50lb+/35lb+
Gotta keep moving on this one. You can always do 7 reps!
Choose a weight and type of pull up that will allow you to do the sets pretty much unbroken!
Pull up options: strict, kipping, band, jumping, ring or bar rows
For the push jerks – these are pretty light so you may also do a push press