17.03.18 - South Loop Strength & Conditioning

17.03.18

A. Split jerk + Behind-the-neck split jerk
Build to a tough complex for today in 8 min
*Use jerk blocks. Drop the bar between reps.

B. Jerk dip
5×3; Building; Rest 90s

C. Accumulate the following not for time:
5-10 legless rope climbs
50 pistols, alternating
40-50 glute-ham raises

D. EMOTM 9:
1st: 30s GHD sit-ups
2nd: 30s triple-unders
3rd: 30s ski erg

E. 5 sets:
30s assault bike @ 50%
30s assault bike @ 75%
20s assault bike @ 85%
20s assault bike @ 95%
20s assault bike @ 85%
30s assault bike @ 75%
30s assault bike @ 50%

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