16.09.09 - South Loop Strength & Conditioning

16.09.09

Fitness
A. Every 3 minutes x 5 sets
Power snatch- 1.1.1, Increase each set

B. Push press-
3×5, R90s
*Increase weight over last week

C. 4 rounds for time:
7 Russian KB swings, Heavy
9 Ball Slams
11 Push Ups (no knees)
*10 minute cap

Performance
A. Every 3 minutes x 5 sets
Power snatch- 1.1.1, Increase each set

B. Push Press-
3×5, R90s
*Increase weight over last week

C. 4 rounds for time:
5 Deadlifts (275/195)
7 Toes-to-bar
9 Renegade Rows (Body weight, No DBs)
*10 minute cap

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