17.01.04 - South Loop Strength & Conditioning

17.01.04

5 rounds:
1 min AMRAP @ 85%: 10 thrusters (95/65) + 10 bar-facing burpees
-Rest 1 min
1 min AMRAP @ 85%: 10 bike calories + 10 box jumps, step down (24/20)
-Rest 1 min
1 min AMRAP @ 85%: 10 power cleans (95/65) + 10 ball slams (30/20)
-Rest 1 min
*Restart each 1 min AMRAP where you left off previously
+
(Rest 10 min)
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10 min @ 85%:
300’ farmer’s walk (70/hand – 55/hand)
200’ sled push – moderate load
100’ double KB front rack carry (70/hand – 55/hand)
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(Rest 5-10 min)
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10 min @ 85%:
15 squat snatches (95/65)
15 burpees, 6” target
13 squat snatches (115/75)
13 burpees, 6” target
11 squat snatches (135/85)
11 burpees, 6” target
9 squat snatches (155/95)
9 burpees, 6” target
… (as high as you can get in 10 min)

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