19.2.1 – Bring a Friend Friday – South Loop Strength & Conditioning
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19.2.1 – Bring a Friend Friday

FITNESS
For time:
2000m row or 125/100 calories assault bike
-Into
2 rounds of—
21-15-9:
DB hang cleans
Box jumps, step down

Training notes:
•25 minute cap.
•After completing the 2k row, do two rounds of the 21-15-9 couplet for 90 reps total of each movement.
•Choose a weight that allows you to keep moving for hang power cleans – this should not be “heavy.”
Record time


PERFORMANCE
For time:
2000m row or 125/100 calories assault bike
-Into
2 rounds of—
21-15-9:
Hang power cleans (95/65)
Box jumps, step down (24”/20”)

Training notes:
•25 minute cap.
•After completing the 2k row, do two rounds of the 21-15-9 couplet for 90 reps total of each movement.
•Choose a weight that allows you to keep moving for hang power cleans – this should not be “heavy.”
Record time

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