19.09.09 – South Loop Strength & Conditioning
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19.09.09

FITNESS & PERFORMANCE
8 min AMRAP—
600m run
AMRAP in remaining time:
5 DB hang clean & jerks, right (50/35)
5 DB hang clean & jerks, left (50/35)
10 burpee box jumps (24”/20”)
+
(Rest 4 min)
+
8 min AMRAP—
800m row
AMRAP in remaining time:
5 DB hang clean & jerks, right (50/35)
5 DB hang clean & jerks, left (50/35)
10 burpee box jumps (24”/20”)
+
(Rest 4 min)
+
8 min AMRAP:
40 assault bike calories
AMRAP in remaining time:
5 DB hang clean & jerks, right (50/35)
5 DB hang clean & jerks, left (50/35)
10 burpee box jumps (24”/20”)
Training notes:
•Pace this so that there is not huge drop-off throughout.
•Note the variation on Open workout 17.1.
Record reps completed on each AMRAP.

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