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Plenty of Gas in the Tank

Synergy Fitness – Functional Training: Tu/Th/Sat

Mobility

Ankles

Metcon

Metcon (3 Rounds for time)

“Plenty of Gas in the Tank”

Every 6 mins for 18mins (3 rounds)

200m run

10 wall balls 20lb/14lb

12 DB/KB Snatch 50+/35lbs (6R/6L)

10 T2B/V-ups

Row 250m

*you will have 6mins to complete each round. If you finish before the 6mins is up, you rest the remaining time

*Score each round for time
Coaching Tips:

Consistency is the key here…

Think 85-90% aerobic effort.

Work on getting all reps unbroken and allowing yourself adequate time to rest between rounds

OPTIONAL CASH OUT

Metcon (Time)

3 rounds

100m db/kb farmer carry

30 double unders (90 singles)

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