Synergy Fitness – Functional Training: Tu/Th/Sat
CONTEXT – Practice
Hips – Playlist Video
A1: Squat Clean (5 x 3; 5 sets of 3)
Same weight as last week – approximately 80% of max
A2: Single Arm Shoulder Press – Half Kneeling (5 x 5; 5 sets of 5)
Use a DB or KB
Performance / Athletic*: 2 rounds, Health: 1 round
40 Air squats
30 Sit ups
20 Push-ups (performance* ring push ups)
Scaling Guide: 8-11 minutes
Watch the range of motion, for all movements, when moving fast.
Quality is more important than ‘short repped’ speed.
If you are looking for intensity, really push it on the row!
OPTIONAL CASH OUT
Metcon (AMRAP – Reps)
60 secs of Wall Balls