Dec 24th – No Afternoon/Evening Classes
Dec 25th – CLOSED; MERRY CHRISTMAS
Dec 26th – 1 class at 9:30am
Synergy Fitness – Functional Training M/W/F
Skill Warm Up
Clean & Jerk:
Spend 10 min working up to a challenging (70-80% max) single for the day.
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
8 Clean and jerk
12 OH Plate Lunges
40 Double unders/100 singles* (Health: 4 singles + 1 DU attempt x 10)
1 min rest
Scaling Guide: 3-5 Rounds
C&J: (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
OH Lunge: (Performance: 45lb / Athletic: 25lb* / Health: 15lb)
Scale Up: 155/105 clean and jerk
*Women’s “Performance” weights and reps (Rx)
Your shoulders will be taxed from the overhead lunges and the double unders, so make sure you use an actual “Jerk” for the C&J portion.
Making these into smaller sets earlier on (and dropping from overhead) will also help with the shoulders.
On the double unders, keep pushing and don’t let yourself slow down and take unnecessary rests just because you tripped up (and not because you are tired).
Optional: skip the last rest if you finish a round with less than 2 min to go.
OPTIONAL CASH OUT
20 wall balls
50m farmer carry