19.10.11 – South Loop Strength & Conditioning
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19.10.11

FITNESS 
A. E2min for 6 sets:
2 segmented clean pulls
4 step-in box jumps (tough)
Training notes:
•Start moderate and build every 2 sets.
•Pause below-the-knee and above-the-knee for segmented pulls.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
10 Russian KB swings
10 lateral burpees over-the-KB
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.
Record splits.
PERFORMANCE
A. E2min for 6 sets:
2 segmented clean pulls
4 step-in box jumps (tough)
Training notes:
•Start moderate and build every 2 sets.
•Pause below-the-knee and above-the-knee for segmented pulls.
•Make box jumps tough, but don’t risk missing.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
6 hang power cleans (tough but unbroken)
6 bar-facing burpees
-Rest 1 min
Training notes:
•Each round will take 4 minutes.
•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.
Record time.

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