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Jackhammer Whooping

Synergy Fitness – CrossFit/Trim Combo



Skill Warm Up

Spend some time on handstands & HS push-up progressions.


Metcon (Time)

Jackhammer Whooping”

4-5 rounds* (22 min Cap)

8 Hang Power Cleans 155/95*

8/6 HSPU*

60 DU*

1 minute rest

Scaling Guide: 12 – 20 minutes.


HPC: 8 DL + 8 Heavy Russian KBS

HSPU: feet on box, no less than 24″, or 8 db strict presses- Heavy)

DU: 75 singles or 30 DU attempts
Coaching Tips:

Pick a weight you can do unbroken on the first set (but not necessarily on the rest).

The HSPU are kipping, but only do them if you can do 3+ unbroken (don’t break your neck!).

If you do the 4 rounds and you finish in 14 minutes or less, you should consider doing the 5th.


800m Run (Time)

Max Effort 800m Run

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