16.11.01 - South Loop Strength & Conditioning

16.11.01

A. Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
Build to a tough complex for today in no more than 5 sets, then do 3x(1+1+1) @ 85% of today’s tough set

B. Muscle snatch + Below-the-knee muscle snatch + Above-the-knee muscle snatch
Build to a tough complex for today in no more than 5 sets, then do 3x(1+1+1) @ 85% of today’s tough set

C. Snatch-grip RDL
6×7; 3030 tempo; Rest 90s

D. 5 sets for quality:
6 glute-ham raises
10 good mornings – light
6 glute-ham raises
-Rest as needed

E. E30s for 5 min:
1 squat clean – tough
-Rest 3 min
E45s for 3 min:
1 squat clean – tough
-Rest 3 min
EMOTM 3:
1 squat clean – tough

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