17.03.08 - South Loop Strength & Conditioning

17.03.08

60 min @ 50-70%:
2:30 row
1:30 single-unders
1 min burpees no push-up
2:30 assault bike
1:30 farmer’s walk (moderate)
1 min step-ups, alternating (24″/20”)

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. Squat clean thruster
Build to a tough double for today in 10 min

B. E30s for 5 min:
1 squat clean thruster @ 70-80% of A

C. Deadlifts
3×4; Tough; Touch-and-go; Rest 2-3 min

D. Rack pulls from above-the-knee
3×1.1.1; Tough but not maximal; Rest 2-3 min

E. For time:
15 power cleans (275/185)

F. 3 sets @ 85%:
1 min assault bike
30s kipping handstand push-ups
1 min assault bike
30s strict pull-ups
-Rest 3 min

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