17.07.19 - South Loop Strength & Conditioning

17.07.19

AM:
3 rounds:
200m run @ 80%
100’ belted sled drag (heavy)
200m run @ 80%
-Rest 2 min
+
3 rounds:
200m run @ 80%
100’ belted reverse sled drag (heavy)
200m run @ 80%
-Rest 2 min
+
3 rounds:
200m run @ 80%
100’ prowler push (heavy)
200m run @ 80%
-Rest 2 min

PM:
A. Squat snatch w/ 1s pause below-the-knee and in receiving position
5×1; Rest 90s
*Top single not maximal

B. 5 min AMRAP:
Legless rope climbs

C. Handstand walk
Accumulate 300’ for time

D. Accumulate 2 min L-sit on rings

E. EMOTM 10:
1st: 30s single-arm FLR on rings, right + 30s single-arm FLR on rings, left
2nd: 30s/side hip airplanes

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