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Mutiny at Sunset 2.0

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – PRACTICE

Mobility

ANKLES

Skill Warm Up

Spend 10 minutes working on pistol and weighted pistol progressions…

-Single Leg Step downs (SLOW)

-Single Leg Squats to a box

-Single Leg Squats w/assistance

Metcon

Metcon (Time)

“Mutiny at Sunset 2.0″

3 Rounds for time

Row (Performance; 400m, *Athletic; 300m, Health; 200m)

8 supine ring rows

8 DB hang power cleans 45lb/30lb

8 pistols (alternate legs as desired)*

Burpees (Performance; 16, *Athletic; 12, Health; 8)

Rest 1 min

Scaling Guide: 14 – 20 minutes.

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

**22 min Time Cap

Rx Plus: 135/85 hang power cleans and pistols with 35/26lb kettlebell.
Coaching Tips:

‘Faster’ athletes should go on a later

Be sure to avoid the early arm bend on rowing so that your biceps aren’t ruined for the ring rows.

The same goes for the dumbbell hang power cleans, if you use too much arm you’ll pay the price on later rounds. Ankle mobility will help many people who struggle with pistols but are strong enough.

Scale RX pistols to low box squat pistols, or standing on the box pistols (letting the straight leg drop below the supporting foot).

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