17.12.02 - South Loop Strength & Conditioning

17.12.02

Fitness

In teams of two, partners switch as necessary —
20 min AMRAP:
10 D-ball squat cleans
25’ D-ball Zercher carry
10 burpees
10 D-ball squat cleans
25’ D-ball Zercher carry
20 ball slams – different weight than D-ball
-Into
20 min AMRAP:
30 assault bike calories
16 Russian KB swings
16 box jumps, step down

Performance

In teams of two, partners switch as necessary —
20 min AMRAP:
10 DB power cleans (50/35)
25’ DB walking lunge (50/hand – 35/hand)
10 burpees
10 DB power cleans (50/35)
25’ DB walking lunge (50/hand – 35/hand)
20 ball slams (30/20)
*Not front rack DB walking lunge.
-Into
20 min AMRAP:
40 assault bike calories
12 power cleans (185/125)
12 shoulder-to-overhead (185/125)

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