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Synergy Fitness – CrossFit




Squat Snatch (7×1; 7 sets of 1 rep)

same weight across, approximately 70 – 80% max snatch

Single Arm Ring Row (7×1; 7 sest of 4 reps)


Metcon (AMRAP – Reps)


6 minute AMRAP

8 Deadlift (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

6 Hang Power cleans (same)

4 Overhead squat (same/same/front squat)

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

Scaling Guide: 3-7 rounds.

Scale Up: 155 lbs / 95lbs

Log your results online by clicking here.

Compare to: January 08, 2016
Coaching Tips:

Be smart about how you break this one up (like “DT”).

When you need breaks, stop at the 7th deadlift.

Then you can do the 8th before setting up for the set of hang power cleans.

Similarly, rest after the 5th clean so you only have to do one extra deadlift before finishing the hang power cleans and going straight into the overhead squat.

The goal is to not break up the overhead squat. If you want to go faster, go right into the deadlifts after the overhead squats (then rest after 7).

If you start losing midline stability, take a couple moments with the bar in the back rack before jerking into the overhead position. Progress down to front squats if the overhead squat gets ‘sketchy’ to keep the intensity up. Snatch balancing the first rep will count as an overhead squat rep.


Metcon (Time)

2000m row.

Rest every minute for 10s from 0:50 to 0:60.

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