17.02.06 - South Loop Strength & Conditioning

17.02.06

3 rounds:
400m row @ 80%
100m roll-off/roll-on
300m row @ 80%
100m roll-off/roll-on
200m row @ 80%
100m roll-off/roll-on
100m row @ 80%
100m roll-off
-Rest 3 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. 2 min AMRAP:
Power cleans (225/145)
-Into
2 min AMRAP:
Power cleans (245/165)
-Into
2 min AMRAP:
Power cleans (275/185)
-Into
2 min to find max power clean

B. EMOTM 20:
1st: 30s double-unders w/ Zeus rope
2nd: 30s assault bike @ high effort

C. 5 rounds:
5 deadlifts (275/185)
10 bar-facing burpees
-Into
5 rounds:
4 deadlifts (315/205)
10 bar-facing burpees
-Into
5 rounds:
3 deadlifts (365/225)
10 bar-facing burpees
*10 min cap.
+
(Rest as needed – 1 min easy bike intervals during rest)
+
5 min AMRAP:
Sled drag at consistent effort/moderate weight

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