18.03.06 - South Loop Strength & Conditioning

18.03.06

Fitness
A. EMOTM 8:
3 power cleans w/ 1s pause in receiving position

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

C. 10 min AMRAP:
10 suitcase deadlifts, right
7 assault bike/row calories
10 suitcase deadlifts, left
7 assault bike/row calories
10 DB Z press
7 assault bike/row calories

Performance
A. EMOTM 8:
3 no touch no feet squat cleans
*Reset each rep.
**Keep technique smooth.

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

C. 10 min AMRAP:
3-6-9-12…deadlifts (275/185)
3-6-9-12…kipping handstand push-ups
*10 assault bike/row calories between sets.

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