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Legolas Greenleaf

Synergy Fitness – Functional Training M/W/F

Context: Practice

Mobility

Hips

Strength

A1: Squat Clean (6 x 2; 6 sets of 2 reps)

Same Weight as last session

Approximately 95-100% of max

A2: Single Arm Shoulder Press – Half Kneeling (6 x 4; 6 sets of 4 reps)

Metcon

Metcon (AMRAP – Rounds)

“Legolas Greenleaf”

6 minute AMRAP

8 Left hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

30’ Left Hand dumbbell Overhead Lunge (Same)

8 Right Hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

30’ Right Hand dumbbell Overhead Lunge (Same)

100m Sprint

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

Scaling Guide: 2.5 – 5 rounds
Coaching Tips:

Make sure to catch the dumbbell overhead with a straight active arm;

keep your thumb pointed behind you, and your shoulder in good position also make sure to stand all the way up.

On the lunges, make sure you don’t step too far or too short, your knee should be right over your ankle.

As you stand up, drive through the heel of your front foot.

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