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The One That I Want

Synergy Fitness – Functional Training M/W/F

Mobility

BEFORE CLASS… SHOULDERS

Skill Warm Up

EMOM 6 minutes

1 power clean + 1 thruster + 1 push jerk.

Metcon

Metcon (Time)

“The One That I Want”

3 rounds for time

8 C2B pull ups

8 ring push ups

12 thrusters 115/75lbs

12L + 12R single arm russian KBS 53/35lbs

12 clean and jerk 115/75

1 min rest

Scaling Guide: 20-30 minutes

Rx Plus:

4 rounds

4/2 Muscle ups instead of Pullups & Push ups
Coaching Tips:

Move steady with the barbell/kettlebell movements, but don’t get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period.

Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go.

Only link the muscle-ups if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds.

It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.)

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