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The Lawgiver

Synergy Fitness – Functional Training: Tu/Th/Sat

CONTEXT – Competition

Mobility

Shoulders/Ankles

Skill Warm Up

Thruster (Work up to a challenging 1 rep thruster )

10 mins

Metcon

Metcon (Time)

“The Lawgiver“

4 Rounds for time – Performance & Athletic: 5 rounds, Health: 4 rounds

9 ‘heavy’ thrusters (Performance: 115lb / Athletic: 75lb* / Health: 55lb)

9 Pull-ups

12 Overhead dumbbell lunge -one hand- (Performance: 45lb / Athletic: 25lb* / Health: 15lb)

10 burpees

1 min rest

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

Scaling Guide: 17-25 minutes
The thrusters should be on the ‘heavy’ side.

Going too light will make this workout too much about the burpees.

Keep the pace up on the burpees. Letting yourself slow down here will drastically reduce the intensity because of the forced rests.

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