19.09.20 – South Loop Strength & Conditioning
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19.09.20

FITNESS
A. E90s for 8 sets:
Snatch pull + Snatch high pull + Power snatch x2
Training notes:
•Reset each rep.
•Start moderate and build in weight every 2 sets.
Record weights lifted.
B. EMOM 12:
1st: 30s burpees
2nd: 30s box jumps, step down
3rd: 30-45s wall sit at parallel
Training notes:
•Consistent splits per round.
Record reps completed per interval.
PERFORMANCE
A. E90s for 8 sets:
Snatch pull + Snatch high pull + Squat snatch x2
Training notes:
•Reset each rep.
•Start moderate and build in weight every 2 sets.
Record weights lifted.
B. EMOM 12:
1st: 20s burpee box jumps (24”/20”)
2nd: 20s burpee box jumps (24”/20”)
3rd: 30-45s wall sit at parallel
Training notes:
•Move fast on burpee box jumps.
Record reps completed per interval.

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