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Skyfall

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – PRACTICE

Mobility

Shoulders

Skill Warm Up

Spend 8 mins working up to a max effort weighted pull-up.

Metcon

Metcon (Time)

4 rounds for time

8 dumbbell weighted pull-ups – kipping is allowed- (Performance: 30lbs, Athletic*: 15lbs, Health: Band assisted)

16 dumbbell power snatches – 8/each arm (Performance: 45lbs, Athletic: 25lbs*, Health: 20lbs)

50 ft bear crawl

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

Scaling Guide: 6-12 minutes.

Rx Plus:

45/25lb weighted pull ups

KB hang power snatches 70/53lb

25′ handstand walk
Coaching Tips:

Wear long pants, or bring something to protect your legs for the dumbbell weighted pull-ups!

The knurling on the dumbbell handle can rub your skin raw if the dumbbell slips down mid pull-up.

Most people will find it best to hold the dumbbell very high next to their hips and then cross their ankles.

For the bear crawls, move quickly in bursts then rest on your knees. Slowing down and moving slowly just means that you are spending more time under tension and using more energy to go the same distance.

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

2 rounds

1 min max wall balls 20/14

1 min row for cals

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