18.04.07 - South Loop Strength & Conditioning

18.04.07

Fitness
In teams of two, complete the following for time switching as necessary with both partners running at the same time—
For time:
30 suitcase deadlifts
400m run
30 KB swings
400m run
30 goblet squats
400m run
30 burpees
400m run
30 single-arm DB hang clean & jerk
400m run
30 box jumps, step down
400m run
30 DB hang squat cleans
400m run
*40 minute cap.
Training notes:
-Both partners run at the same time.
-Partner cannot start working until partner is back from the run.
-Should use the same KB weight for all KB movements and the same DB weight for all DB movements.

Performance
In teams of two, complete the following for time switching as necessary with both partners running at the same time—
“Lumberjack 30”
For time
30 deadlifts (275/185)
400m run
30 KB swings (70/53)
400m run
30 overhead squats (115/75)
400m run
30 Burpees
400m run
30 chest-to-bar pull-ups
400m run
30 box jumps, step down (24”/20″)
400m run
30 DB hang squat cleans (45/hand – 30/hand)
400m run
*40 minute cap.
Training notes:
-Lumberjack 20 is normally 20 reps of each movement – we’re doing 30 based upon this being a partner workout.
-Both partners run at the same time.
-Partner cannot start working until partner is back from the run.
-KB swings are American (all the way overhead)

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