18.11.30 - South Loop Strength & Conditioning

18.11.30

FITNESS
A.
Snatch pull + Below-the-knee snatch pull + Power snatch
4x(1+1+1); Building; Rest 90-120s

Training notes:
•Hang onto the bar between reps – reset on the floor before the final power snatch.
•Prioritize speed and positions over load lifted.

Record weight.

B. EMOM until failure:
1st: 2 DB snatches, alternating
2nd: 30-45s double KB front rack hold
3rd: 4 DB snatches, alternating
4th: 30-45s double KB front rack hold

Training notes:
•Choose a weight that will make round 10 very challenging.

Record rounds completed.

PERFORMANCE
A.
Snatch pull + Below-the-knee snatch pull + Power snatch
4x(1+1+1); Building; Rest 90-120s

Training notes:
•Hang onto the bar between reps – reset on the floor before the final power snatch.
•Prioritize speed and positions over load lifted.

Record weight.

B. EMOM until failure:
1st: 1 power snatch (115/75)
2nd: 2 strict ring dips
3rd: 3 power snatches (115/75)
4th: 4 strict ring dips

Training notes:
•If you fail one movement, keep going with the other on alternating minutes.
•Scale as necessary so that you have a shot at finishing 10 rounds.

Record rounds completed.

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