Synergy Fitness – Functional Training M/W/F
Context – PRACTICE
Skill Warm Up
Push Press (Build to a challenging double (2 reps) in 10 mins)
For time – Performance/Athletic*: 7 Rounds, Health: 6 Rounds
6 Power Cleans (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
3 Push Press (Same)
12 American Kettlebell Swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
36 Double Unders (Health: 50 Single Unders)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 18 minutes.
Rx Plus: 155/95, 70/53kb, 50 Double Unders
Coaching Tips: The short sets in this WOD means that you should try to get as many of these movements done ‘unbroken’ as possible. Try not waste time between movements (the transitions will add up over so many sets). Make sure you are taking time to get organized before doing the power cleans and kettlebell swings. Watch out for is hyper extending the lumbar during the push presses and the kettlebell swings. Keep that midline tight and under control when going overhead!