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Sickle and Hammer

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – PRACTICE

Mobility

HIPS

Strength

A1: Front Squat (5×3; 5 sets of 3 reps – Same weight for each set)

Use the same weight from last week

Ring Dips (5×5; 5 sets of 5 reps)

Weighted if possible

Metcon

Metcon (AMRAP – Rounds and Reps)

“Sickle and Hammer”

7 minute AMRAP

8 Hang Power Snatch (Performance: 95lbs, Athletic*: 65lbs, Health: 45lbs)

16 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/8ft)

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

Scaling Guide: 3-6 rounds

**SUBSTITUTE 1 ARM DB/KB SNATCHES (4R/4L) 53/35/26 IF UNABLE TO PERFORM (OR NEVER DONE) BB SNATCHES**
Coaching Tips:

The first round of hang power snatches should be unbroken for just about everybody.

Using a hook grip will be key here. Some people will benefit from doing a more narrow grip because it will tax the hands less.

Be sure to throw the wall balls from the bottom of the ball and not the sides. Holding it on the sides requires more energy, which means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

4 Rounds

30s Russian KB swings

30s T2B

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