17.03.06 - South Loop Strength & Conditioning

17.03.06

Fitness
A. EMOTM 12
Power clean + Hang power clean+ Hang power clean
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%

B. 2,3,4,2,3,4
TNG Power clean & Jerks, Rest 60s between sets
*all sets tough and unbroken

C1.Low ring push-ups
3×3-5/side, Rest 90s
*Go to knees if needed
+
C2. KB bottoms up waiters walk:
3×50’/side, Rest 90s

Performance
A. EMOTM 12
Power clean + Hang power clean+ Hang squat clean
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%

B. 2,3,4,2,3,4
TNG Power clean & Jerks, Rest 60s between sets
*all sets tough and unbroken

C1.Low ring archer push-ups
3×3-5/side, Rest 90s
+
C2. KB bottoms up waiters walk:
3×50’/side, Rest 90s

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