17.10.03 - South Loop Strength & Conditioning

17.10.03

Fitness
A. E90s for 6 sets:
1 slow pull snatch pull + 1 slow pull power snatch w/ 1s pause in receiving position
*Prioritize positions over load lifted. Reset between reps.

B. 3 min AMRAP:
1-2-3-4…unbroken ring rows ladder
+
(Rest 2 min)
+
3 min AMRAP:
2-4-6-8…unbroken Russian KB swing ladder
+
(Rest 2 min)
+
3 min AMRAP:
1-2-3-4…unbroken hand-release push-ups ladder
+
(Rest 2 min)
+
3 min AMRAP:
3-6-9-12…unbroken Russian KB swing ladder

Performance
A. E90s for 6 sets:
Power snatch w/ pause below-the-knee + Below-the-knee power snatch
*Start moderate and build per set. No misses.
**Hang onto the bar between reps.

B. 3 min AMRAP:
2 unbroken ring muscle-ups
*Must be done in unbroken sets of 2. Come down between sets.
+
(Rest 2 min)
+
3 min AMRAP:
2 unbroken hang power cleans (225/155)
*Must be done in unbroken sets of 2. Drop the bar between sets.
+
(Rest 2 min)
+
3 min AMRAP:
2 unbroken wall climbs – nose touches wall, control eccentric
*Come right back up after touching chest to the ground for unbroken sets.
+
(Rest 2 min)
+
3 min AMRAP:
10 unbroken deadlifts (225/155)
5 lateral barbell burpees

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