17.11.02 - South Loop Strength & Conditioning

17.11.02

Fitness
A. E2min for 6 sets:
3 front squats
*Start moderate and build every two sets.

B. 3 sets:
1 min DB step-ups, alternating
*Moderately tough but unbroken.
-Rest 1 min

C. EMOTM 9:
Mins 1-3: 3 power snatches, 1s pause in receiving position
*Reset each rep.
Mins 4-6: 2 power snatches, 1s pause in receiving position
*Reset each rep.
Mins 7-9: 1 power snatch: 1s pause in receiving position
*Start moderate and build every 3 minutes.

C. EMOTM 8:
Snatch pull + Snatch high pull + Power snatch w/ 1s pause in receiving position
*Start moderate. Build every 2 sets.

Performance
A. E2min for 6 sets:
1 one and a quarter front squats @ 30×1 tempo
*Start moderate and build per set

B. 3 sets:
1 min barbell front rack step-ups, alternating
*Moderately tough but unbroken.
-Rest 1 min

C. E15s for 3 min:
1 squat snatch
-Into
E30s for 3 min:
2 touch-and-go squat snatches
-Into
EMOTM 3:
4 touch-and-go squat snatches
*Barbell weight should stay similar throughout but adjust as necessary. No misses.

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