18.03.01 - South Loop Strength & Conditioning

18.03.01

Fitness
A. E30s for 8 min:
Hang power clean – 1s pause in receiving position

B. 3 min AMRAP:
10 DB snatches, alternating
10 burpees
+
(Rest 3 min)
+
3 min AMRAP:
10 renegade rows, no push-up
10 burpees
+
(Rest 3 min)
+
3 min AMRAP:
10 DB shoulder-to-overhead
10 burpees

C. 8 min:
30s side plank, right
30s side plank, left
30s single-leg calf raises, right – toes turned out
30s single-leg calf raises, left – toes turned out

Performance
A. E30s for 8 min:
2 touch-and-go hang squat cleans
*Tough but fast. No misses.

B. 3 min AMRAP:
3 unbroken hang squat cleans (155/105)
+
(Rest 3 min)
+
3 min AMRAP:
3 unbroken hang squat clean thrusters (155/105)
*Don’t drop the bar during the complex.
+
(Rest 3 min)
+
3 min AMRAP:
12 deadlifts + 9 hang power cleans + 6 shoulder-to-overhead (155/105)
*Don’t drop the bar during the complex.

C. 8 min:
30s anti-rotational front plank, right
30s anti-rotational front plank, left
30s single-leg calf raises, right – toes turned out
30s single-leg calf raises, left – toes turned out

Some first timers & some seasoned veterans. Happy Open season ❤️!!

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