19.12.03 – South Loop Strength & Conditioning
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19.12.03

FITNESS 
A. E90s for 6 sets:
3 high hang power snatches with pause in dip and in receiving position
Training notes:
•Prioritize speed on the turnover and good positions over load lifted.
•Start moderate and build in weight throughout as able.
B. 10 min AMRAP:
10 Russian KB swings (tough)
10 ball slams
10 burpees
Training notes:
•Choose weights such that you can move steadily throughout.
Record reps completed.
PERFORMANCE
A. E90s for 6 sets:
3 tall snatches + 2 overhead squats
Training notes:
•Prioritize speed on the turnover and good positions over load lifted.
•Start moderate and build in weight throughout as able.
•Tall snatch: https://www.youtube.com/watch?v=dCiugtIWFrU
B. 10 min AMRAP:
7 deadlifts (185/125)
9 toes-to-bar
11 lateral barbell burpees
Training notes:
•Deadlift weight should be moderately tough – not “heavy.”
Record reps completed.

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