19.11.01 – South Loop Strength & Conditioning
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19.11.01

FITNESS 
A. E2min for 6 sets:
2 clean pulls
3 box jumps from seated on 12” box
2 clean pulls
Training notes:
•Start moderate and build every 2 sets. Clean pull weight should stay fast.
•Reset on each rep of clean pulls.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
5 push-ups, hand-release
10 box jumps, step down
-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.
PERFORMANCE
A. E2min for 6 sets:
2 clean pulls
3 box jumps from seated on 12” box
2 clean pulls
Training notes:
•Start moderate and build every 2 sets. Clean pull weight should stay fast.
•Reset on each rep of clean pulls.
Record weights used.
B. 4 rounds:
20s assault bike/row @ 97%
-Rest 40s
2 min AMRAP:
3 strict handstand push-ups
10 box jumps, step down (24”/20”)
-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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