17.03.16 - South Loop Strength & Conditioning

17.03.16

A. One and a quarter front squat
Build quickly to a tough single for today in 7 min

B. EMOTM 5:
1.1 double overhand deadlift
*Tough but fast.

C. EMOTM 5:
3 touch-and-go push jerks
*Tough but fast

D. Try 17.4 movements if announced to get a feel

E. 5 sets:
1 min assault bike @ 50%
30s assault bike @ 75%
25s assault bike @ 85%
5s assault bike @ 100%
+
(Rest 5 min)
+
EMOTM 10:
10 row strokes @ 100% w/ damper @ 10

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