17.05.25 - South Loop Strength & Conditioning

17.05.25

AM:
90s assault bike @ 75%
1 min assault bike @ 80%
90s assault bike @ 75%
1 min assault bike @ 85%
2 min assault bike @ 75%
30s min assault bike @ 90+%
2 min assault bike @ 75%
30s assault bike @ 90+%
-Rest 5 min
x3

PM:
A. Squat clean + Front squat + Split jerk
Build to a max complex in 10 min

B. E90s for 8 sets:
Squat clean + Front squats + Split jerk @ ~80% of A

C. Behind-the-neck push press + Snatch balance
5x(1+1); Building; Rest 60s

D. Clean pull – 2” deficit
3,3,2,2,1; Building; Rest 90s
*Use straps. Reset each rep.

E. For time:
21 deadlifts (275/185)
21 assault bike calories
15 deadlifts (315/205)
15 assault bike calories
9 deadlifts (355/225)
9 assault bike calories
*Shoot for unbroken on deadlifts.

F. EMOTM 15:
1st: 30s double-unders w/ Zeus rope
2nd: 30s triple-unders
3rd: 30s DB squat snatch, alternating (50/35)

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