17.03.09 - South Loop Strength & Conditioning

17.03.09

A. Snatch balance + Overhead squat
Build quickly to a tough complex for today in 7 min

B. E90s for 4 sets:
1 squat snatch
*Start moderate and build per set.

C. E90s for 4 sets:
1 squat clean
*Start moderate and build per set.

D. Try 17.3 movements if announced to get a feel

E. 6 sets:
3s assault bike @ 100%
27s assault bike @ 50%
-Rest 2 min
4 sets:
5s assault bike @ 100%
40s assault bike @ 50%
-Rest 2 min
3 sets:
7s assault bike @ 100%
53s assault bike @ 50%
-Rest 2 min
4 sets:
1 min row @ 85%
1 min row @ 50%

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