18.02.20 - South Loop Strength & Conditioning

18.02.20

Fitness
A. EMOTM 8:
3 clean high pulls
*Build in weight but keep this very sharp technique-wise.

B. Front squats
4×3; Building; Rest 2 min

C. 10 min AMRAP:
10 DB hang power cleans
10 assault bike/row calories
10 DB shoulder-to-overhead

Performance
A. EMOTM 8:
3 tall cleans
*Build in weight but keep this very sharp technique-wise.

B. One and a quarter front squat
4×3; Building; Rest 2 min

C. 10 min AMRAP:
8 unbroken touch-and-go power cleans (start at 135/95 and add weight per set)
10 assault bike/row calories

Happy Dirty 30 to the ridiculously strong & lovable @theejakejohnson 🎂🎁

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