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Snow Tires

Announcements

HOLIDAY SCHEDULE

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

Mobility

Shoulders

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)

“Snow Tires”

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)
Coaching Tips:

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

Metcon (Time)

3 Rounds

20 wall balls

50m farmer carry

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