17.05.14 - South Loop Strength & Conditioning

17.05.14

AM:
30 min @ 50-75%:
1 min burpees, no push-up
1 min waiter’s walk, right (light)
1 min waiter’s walk, left (light)
1 min jump squats – 1 rep every 3-4s
1 min assault bike

PM:
@ 0:00 complete for time:
500m row
30 burpee box jump overs (24″/20”)
+
(Rest until 6:00 on the clock)
+
For time:
30 double-unders
10 hang squat cleans (225/145)
*Complete by 8:00 on the clock
30 double-unders
8 hang squat cleans (245/165)
*Complete by 10:00 on the clock
30 double-unders
6 hang squat cleans (265/185)
*Complete by 12:00 on the clock.
30 double-unders
4 hang squat cleans (285/195)
*Complete by 14:00 on the clock
30 double-unders
2 hang squat cleans (305/205)
*Complete by 16:00 on the clock
+
(Rest as needed)
+
For time:
30 cals assault bike
20/arm KB snatch (55/35)
30 cals ski erg
30 strict handstand push-ups, Regionals standard
30 cals ski erg
20/arm KB snatch (55/35)
30 cals assault bike
*Bottom of KB snatch is the hang position.

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