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Ride The Lightning

Synergy Fitness – Functional Training M/W/F

Context – Practice



Skill Warm Up

A: Thruster (Build to a challenging 1 rep in 8 mins)

Out of the rack.

*If you missed push presses yesterday, work up to a relative max on the push press instead.


Metcon (Time)

“Ride the Lightning”

Rounds for time

(Performance: 6*, Athletic: 5, Health: 4)

6 ‘Heavy’ Thrusters (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

6 Dumbbell Weighted Pull-ups (Kipping OK) (Performance: 35lbs, Athletic*: 15lbs, Health: Ring Rows)

16 Burpees

200m Run

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

Scaling Guide: 17 – 27 Minutes

Rx Plus: 155/105 and 45/25

Compare to: 9/22/15
Coaching Tips:

Squat cleaning the first repetition counts as a rep for the thrusters.

These should be unbroken for the first 2-3 rounds at least (otherwise you may have gone too heavy).

For the weighted pull ups use a dumbbell. If the knurling (tread) on the dumbbell handle is rough, you may want to wrap a towel, t-shirt, or something else around it to protect your legs.

Kipping on these is allowed, but be careful when you drop the dumbbell (it can go flying and hit someone or you could come down on top of it and roll an ankle).

There is no rests on this one so be a bit more steady on the burpees and run (except for the last round of course)!

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