18.01.15 - South Loop Strength & Conditioning

18.01.15

Fitness

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 DB snatches, alternating
50 wall balls
50 DB snatches, alternating
50 wall balls
*Rest the remainder of the time if completed.
**Use moderate load for wall balls and DB snatch.
From 10:00-20:00—
50 DB snatches, alternating
50 wall balls
30 DB snatches, alternating
30 wall balls
*Rest the remainder of the time if completed.
**Go heavier on wall ball and DB snatch.
@ 20:00 —
3 rounds:
90s row @ high effort (Partner 1)
90s row @ high effort (Partner 2)

Performance

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 DB snatches, alternating (50/35)
50 wall balls (20 to 10’/14 to 10′)
50 DB snatches, alternating (30/35)
50 wall balls (20 to 10’/14 to 10′)
*Rest the remainder of the time if completed.
From 10:00-20:00—
50 DB snatches, alternating (70/50)
50 wall balls (30 to 10’/20 to 9’)
30 DB snatches, alternating (70/50)
30 wall balls (30 to 10’/20 to 9’)
*Rest the remainder of the time if completed.
@ 20:00 —
E30s for 9 min:
1st: 5s assault bike @ 100% (Partner 1)
2nd: 5s assault bike @ 100% (Partner 2)

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