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The New Creed

Synergy Fitness – Functional Training M/W/F

CONTEXT – Competition


Shoulder – Playlist Video

Skill Warm Up

Spend 8 minutes and perform

2 sets of max strict chest-to-bar pullups


2 sets of max strict pullups (any grip)


Metcon (Time)

“The New Creed”


Hang power snatch (Performance: 115lb / Athletic: 65lb* / 35lb American kettlebell swing)

Push jerk (same / same* / 35lb bar)

50-40-30-20-10 Double Unders* (Health: 150-120-90-60-30 singles)

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

Scaling Guide: 7 – 13 minutes

Rx Plus:

HPS 135/85lbs

Double Unders must be unbroken sets
Coaching Tips:

More than half of the reps are in the 10s and 8s rounds, so watch your pace on these.

It will be best if you truly snatch the hang power snatches and avoid pressing out. Pressing the snatches will make your shoulders blow up faster!

Similarly, use as little arm press, as possible, for the push jerks.

On the 6-4-2 rounds, hustle through the transitions and don’t waste time.

Rest in the middle of the sets (vs. between movements.)


800m Run (Time)

Max Effort 800m Run

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