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Synergy Fitness – Functional Training M/W/F

Context – PRACTICE




A1: Clean (7×1; 7 sets of 1 rep – FULL SQUAT)

-Session 1 of 14

-Start at approximately 70-80% of max,

-Same weight for each set

A2: Single Arm Shoulder Press – Half Kneeling (7×3; 7 sets of 3 reps )

-Same weight each set

Instructional Video:


Metcon (AMRAP – Rounds and 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

Rx Plus: 155 lbs / 95lbs
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)

With a partner

2 rounds for time

25 Russian KBS 53/35

25 hollow rocks

25 jumping jacks

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