17.11.09 - South Loop Strength & Conditioning

17.11.09

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

B. E2min for 3 sets:
90s step-ups, alternating (24”/20”)
-Rest 30s
*Unloaded.

C. 10 min AMRAP:
7 DB power cleans
7 DB push jerks
200m run
*Keep cleans and jerks unbroken. Can break between clean and jerk.

Performance
A. E2min for 6 sets:
1st: 2 one and a quarter front squats @ 30×1 tempo
2nd: 1 one and a quarter front squat @ 30×1 tempo
*Waveload. Last single heavy.

B. E2min for 3 sets:
16 double KB front rack step-ups to 24”/20”, alternating

C. 10 min AMRAP:
3 touch-and-go power cleans
5 unbroken kipping handstand push-ups
200m run
*Cleans and handstand push-ups must remain unbroken throughout.

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