16.09.09 - South Loop Strength & Conditioning

16.09.09

AM:
30 min @ 80%:
10-20-30-40-50…assault bike calories
100’-200’-300’-400’…farmer’s walk (70/hand – 55/hand)

PM:
A. EMOTM 10:
Mins 1-5: 1.1 snatch pull w/ 1s pause above-the-knee
Mins 6-10: 1.1 snatch pull w// 1s pause below-the-knee

B. EMOTM 10:
Mins 1-5: 1.1 clean pull w/ 1s pause above-the-knee
Mins 6-10: 1.1 clean pull w// 1s pause below-the-knee

C. 3 min AMRAP:
Handstand walk – 30’ increments
+
(Rest 5 min)
+
EMOTM 10:
10-15s hollow rocks + 10-15s hollow hold
+
(Rest 5 min)
+
10 min AMRAP:
Reverse sled drag @ grinder effort

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