Synergy Fitness – Functional Training M/W/F
Skill Warm Up
Spend 10 minutes working up to a moderate (50-70%) power clean + push press + jerk (split or push jerk).
Plan on doing about 6-8 sets total with the last 2-3 at the same weight.
Metcon (AMRAP – Reps)
“Stuck in Lodi Again”
3 rounds (for max total reps)
1 minute max muscle ups* – rings or bar!
2 minutes max cals AB
2 minutes of rest
Scaling Guide: 40 – 90 ‘reps
*MU modification= sets of 4 kipping (or band) pull-ups + 4 (ring) push-ups
Even if you can only do one or two muscle ups per round, you should try and do this one ‘Rx’.
That being said, if your form is really sketchy or you can’t get one at all, switch to doing 4 pull-ups and 4 ring push-ups as a substitute.
You do NOT have to alternate between movements every 4 reps, but only pairs of 4 will count toward your score (if you do 16 pull ups and 28 ring push-ups you only get 4 ‘reps’).
OPTIONAL CASH OUT
400m run with med ball