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All Along the Watchtower

Synergy Fitness – Functional Training M/W/F

Context – Practice



Skill Warm Up

Hang Power Snatch + OHS (10 minutes working up to a challenging weight)

Plan on hitting that weight for 2-3 sets.


Metcon (Time)

“All Along the Watchtower”


Hang power snatch (or hang to overhead – clean and jerks acceptable) (Performance: 115lb / Athletic: 75lb* / Health: 55lb)

Ring dip (Performance: 21-15-9 / Athletic: 12-9-6*, Health: 12-9-6 ring push up)

Wall Ball (Performance: 20lb / 10ft / Athletic: 14lb/9ft* / Health: 10lb / 8ft)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 7 – 15 min

Rx Plus: 135/85lbs and 12-9-6 muscle ups instead of dips
Coaching Tips:

Be careful with the first round on this once since coming out too fast on it will guarantee making the later rounds much harder.

This combination will be particularly hard on the shoulders if you don’t use your hips to get the bar overhead and on the wall ball.

Avoid pressing the snatches.

On the wall ball, utilize the ‘wrist flip’ technique and, if you can, try and not extend your arms overhead completely.


Metcon (Time)

3 rounds

15 GHD sit ups

10 ring rows

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