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St Basil’s

Synergy Fitness – Functional Training M/W/F

Context – PRACTICE



Skill Warm Up

Spend 7 min working up to a challenging jerk out of the rack.

The weight should be at least 15+ pounds greater than what you plan on using for the workout


Metcon (Time)

“St Basil’s”

5 Rounds

4 ‘heavy’ jerks 155/95lb

8 goblet squat 70/53lb

12 ‘heavy’ Russian KBS 70l/53lb

200m run

1 minute rest

Scaling Guide: 17 – 24 min

*28 minute time cap
Coaching Tips:

The barbell must start from the floor! ‘Heavy’ Jerks should be about 60-75% of your 1 rep max for this workout.

Push jerk and split jerk are both acceptable.

Being able to transition straight from the goblet squat into the swings will save a bit of time.

For the swings, the cycle time can be made faster by pulling the kettlebell down (this will raise the intensity as well).

Push the pace on the sprint at the end. Don’t let yourself ‘cruise’ since there is forced rests.

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