17.02.02 - South Loop Strength & Conditioning

17.02.02

3 rounds:
30s thrusters (75/55) @ 90%
30s thrusters (75/55) @ 80%
1 min squat clean thrusters (75/55) – drop each rep
1 min assault bike @ 50%
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(Rest 3-5 min)
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3 rounds:
30s bar-facing burpees @ 90%
30s bar-facing burpees @ 80%
1 min bar-facing burpees, no push-up @ 50%
1 min assault bike @ 50%
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(Rest 3-5 min)
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3 rounds:
30s clean & jerks (115/75) @ 90%/unbroken
30s clean & jerks (115/75) @ 80% – fast singles
1 min clean & jerks (115/75) @ 50% – slow singles
1 min assault bike @ 50%
-Take additional rest b/w rounds if you need to in order to maintain first 30s unbroken
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(Rest 10-15 min – 1 min assault bike intervals @ 50% during rest)
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10 min AMRAP:
1 legless rope climb
50’ yoke carry (tough)
2 kipping handstand push-ups to tough deficit (8-10’)
50’ yoke carry (tough)
3 burpee bar muscle-ups
250m row

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