17.06.09 - South Loop Strength & Conditioning

17.06.09

Fitness
A. Push press-
4×4-6, Build as needed, Rest 2 minutes

B. EMOTM 20:
1st- 8 ring rows + 8 Push ups
2nd- 3 Power Clean & Jerk, Tough weight
3rd- 5/side SA KB Push press
4th- 18 Alt Lunges
5th- 8-10 KB swings, heavy

Performance
A. Push press-
4×4-6, Build as needed, Rest 2 minutes

B. EMOTM 20:
1st- 2-5 MU
2nd- 3 Squat Clean & Jerk (75-85%)
3rd- 6-10 HSPU
4th- 12 Alt Pistols
5th- 8-10 KB swings (AHAP)

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