Synergy Fitness – Functional Training M/W/F
A1: Front Squat (6 x 2; 6 sets of 2 – using same weight as Monday)
Same weight for each set
A2: Ring Dips (weighted 6 x 4 )
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
6 Power Clean 135/85lb
8 OH plate lunges (4R/4L) 45/25lb
8 burpee with 10′ lateral shuffle
1 min rest (last round of rest optional)
Scaling Guide: 3-5 Rounds.
Try and go unbroken on the power cleans if you are comfortable at this load.
If you are worried about your form, do small sets and fast singles, but push the pace a bit.
This is a short AMRAP with rests, so if you waste too much time looking at the bar and/or getting chalk you could end up disappointed with your intensity.
Change the weight during the rest if you need to.
Move steady on the lunges, but stay low and fast on the burpees.
There is no requirement to jump and clap (for the burpees), so if you stay crouched and move quickly you can make up a significant amount of time.