18.08.11 - South Loop Strength & Conditioning

18.08.11

FITNESS
Complete the following in teams of three, switching as necessary—
3 rounds:
2 miles assault bike – one partner holds double KB front rack hold and one partner rests
75 KB swings – one partner does double KB farmer’s hold and one partner rests
*40 minute cap

Training notes:
-Partners switch as necessary – one partner is always resting while other two are working
-Work does not “count” unless one partner is doing isometric hold

Record total time.

PERFORMANCE
Complete the following in teams of three, switching as necessary—
3 rounds:
2 miles assault bike – one partner holds double KB front rack hold (53/hand – 35/hand) and one partner rests
75 power snatches (75/55) – one partner hangs from pull-up bar and one partner rests
*40 minute cap

Training notes:
-Partners switch as necessary – one partner is always resting while other two are working
-Work does not “count” unless one partner is doing isometric hold

Record total time.

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