16.10.08 - South Loop Strength & Conditioning

16.10.08

A. EMOTM 7:
3 touch-and-go power cleans
*Light weight. Perfect form.

B. EMOTM 7:
3 touch-and-go push jerks
*Light weight. Perfect form.

C. EMOTM 10:
1st: 4 DB squat snatches, right
2nd: 4 DB squat snatches, left

D. Accumulate the following not for time:
20-30 strict toes-to-bar with legs straight
30-40 glute-ham raises @ 40×0 tempo

E. 3-5 sets:
5s assault bike @ 100%
-25s rest
60s burpees – 1 rep every 6s
-Rest 60s
*Terminate if assault bike pace drops off too much.

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