18.10.26 – South Loop Strength & Conditioning

18.10.26

FITNESS
A.
Power clean + Push jerk
Build to a tough 1.1.1 for today in 12 minutes

Training notes:
•Reset on each rep and only build as heavy as you can while maintaining good positions.

Record top weight lifted.

B. 7 rounds for time:
6 DB snatches, alternating
6 ring rows
6 Russian KB swings
6 burpees
*15 minute cap

Training notes:
•Sets can be fractioned – unlike for Performance.

Record time.

PERFORMANCE
A.
Power clean + Push jerk
Build to a touch-and-go 3RM for today in 12 minutes

Training notes:
•You can rest overhead, in the front rack, or in the hang – but the plates must tap the ground at the bottom without resting on the floor.

Record top weight lifted.

B. 7 rounds for time:
4 unbroken hang power snatches (115/75)
5 unbroken chest-to-bar pull-ups
6 unbroken KB swings (70/53)
7 lateral barbell burpees
*15 minute cap

Training notes:
•Each set must be unbroken. If you break, start that exercise over.
•Budget your rest accordingly. Don’t start a set that you’re not sure you’ll finish.
•KB swings are overhead.

Record time.

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