17.04.17 - South Loop Strength & Conditioning

17.04.17

Fitness
A. Snatch Deadlift To Knee +Snatch High Pull+Hang Power Snatch-
3×1
*Technique over load

B. Power Snatch-
5×1.1, Build, Rest 2 minutes
*Drop weight by 5-10lbs if you miss

C1. Half Kneeling Single Arm KB Press- 3×8-10/Side, 20×0, R30-45s
+
C2. Farmers Carry- 3×100’, R30-45s
+
C3. Half Turkish Get Up- 3×3/Side, R30-45s

Performance
A. Snatch Deadlift To Knee+Snatch High Pull+Hang Power Snatch-
4×1, Light, Rest 60
*Technique over load

B. Squat Snatch-
5×1.1, Build, Rest 2 minutes
*Drop weight by 5-10lbs if you miss

C1. Half Kneeling Single Arm KB Press- 3×8-10/Side, 20×0, R30-45s
+
C2. Farmers Carry- 3×200’, R30-45s
+
C3. Half Turkish Get Up- 3×3/Side, R30-45s

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