18.01.16 - South Loop Strength & Conditioning

18.01.16

Fitness

A. Power snatch w/ 1s pause in receiving position
4×1.1.1; Rest 1-2 min
B. Double overhand clean-grip RDL – no hook grip
3×8-10; 31×1 tempo; Rest 90-120s
C. 7 min AMRAP:
3 DB manmakers (moderately tough)
10 row/bike calories

Performance

A. Squat snatch
3,2,3,2; Waveload; Rest 2 min
*Reset each rep.
B. Double overhand clean-grip RDL – no hook grip
3×8-10; 31×1 tempo; Rest 90-120s
C. 7 min AMRAP:
2x [Power snatch + Below-the-knee power snatch + Above-the-knee power snatch (155/105)]
10 row/bike calories
*Complex must be unbroken throughout. Can scale weight accordingly

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