17.04.18 - South Loop Strength & Conditioning

17.04.18

AM:
5 min assault bike @ 75%
90s assault bike @ 85%
90s assault bike @ 75%
1 min assault bike @ 85%
1 min assault bike @ 75%
-Rest 3 min
x3

PM:
A. Split jerk
Build to a max for today in 10 min

B. Snatch pull w/ 1s pause below-the-knee – 2” riser
4×3; Building; Rest 60-90s
*Use straps.

C. 3 rounds:
15 deadlifts (225/155)
15 Russian KB swings (88/70)
15 bar-facing burpees

D. 9-7-5:
Front squats (225/155)
Bar muscle-ups

E. EMOTM 15:
1st: 30s triple-unders
2nd: 30s double-unders w/ Zeus rope
3rd: 30s ski erg @ 85%

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