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Mint Condition

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – PRACTICE



Skill Warm Up

Metcon (Time)

With a partner

8 Rounds for time (working time only)

250m Row / 15 Second transition

*each person rows 4 times

Scoring: Total (Rowing) time WITHOUT the rests.


Metcon (AMRAP – Reps)

“Mint Condition”

4 rounds (as many wall ball reps as possible)

In 3 minutes:

HSPU (Performance: 8, Athletic: *6, Health: 8 DB Strict Press – HEAVY)

15 kettlebell sumo deadlift high pulls (Performance: 70lbs, Athletic *: 53lbs, Health: 35lbs)

Then max wall balls with the remaining time (Performance: 20lb/10ft, Athletic *: 14lb/9ft, Novice: 10lb/8ft)

Rest 1 minute.

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

Scaling Guide: 80 – 140 reps. Scale up to Strict HSPU and scale up the wall balls to 30lbs/10 foot and 20lb/10ft respectively if you scored (or know you will score) over 120 reps on this workout.

It is also a good idea to scale up the HSPU or wall ball weight if you get more than 70 reps your first two rounds! Doing more than 120-140 wall balls is NOT the goal of this workout (it will make you sore for days).
Coaching Tips:

Work to the HSPU unbroken for as many rounds as possible.

Keep the shoulders back in the socket (squeeze the shoulder blades) to protect them on the sumo-deadlift high-pulls. Break the wall balls up into short sets with short rest until the last round or two.

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