18.01.30 - South Loop Strength & Conditioning

18.01.30

Fitness

A. Power clean + Hang power clean
4x(1+1); Rest 1-2 min
*Build as able but maintain good positions.
*Hang onto the bar between sets.

B. Back squat
4×3; Across; Rest 2 min
*Shoot for heavier than last time.

C. 3 min AMRAP:
5 unbroken hang power cleans
10 air squats
-Rest 2 min
2 min AMRAP:
3 unbroken hang power cleans
10 air squats

Performance

A. Squat clean + Hang squat clean
Build to a tough complex for today in 10 min
*Hang onto the bar between reps.

B. Back squat
2,1,2,1; Waveload; Rest 2 min

C. 3 min AMRAP:
Squat clean thrusters (135/95)
-Rest 2 min
2 min AMRAP:
Squat clean thrusters (165/110)

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