19.3.6 – South Loop Strength & Conditioning

19.3.6

FITNESS
9 min AMRAP—
3 rounds:
12 power cleans
9 front squats
6 lateral barbell burpees
-Into
AMRAP bike/row calories in remaining time
+
(Rest 3 min)
+
6 min AMRAP—
2 rounds:
12 power cleans
9 front squats
6 lateral barbell burpees
-Into
AMRAP bike/row calories in remaining time
+
(Rest 3 min)
+
3 min AMRAP—
12 power cleans
9 front squats
6 lateral barbell burpees
-Into
AMRAP bike/row calories in remaining time

Training notes:
•You should have at least a few minutes to work in the AMRAP remaining time on each piece. Adjust reps or degree of difficulty of each piece based upon that.

Record reps completed for each AMRAP

PERFORMANCE
9 min AMRAP—
3 rounds:
12 power snatches (75/55)
9 overhead squats (75/55)
6 lateral barbell burpees
-Into
AMRAP bike/row calories in remaining time
+
(Rest 3 min)
+
6 min AMRAP—
2 rounds:
12 power snatches (75/55)
9 overhead squats (75/55)
6 lateral barbell burpees
-Into
AMRAP bike/row calories in remaining time
+
(Rest 3 min)
+
3 min AMRAP—
12 power snatches (75/55)
9 overhead squats (75/55)
6 lateral barbell burpees
-Into
AMRAP bike/row calories in remaining time

Training notes:
•You should have at least a few minutes to work in the AMRAP remaining time on each piece. Adjust reps or degree of difficulty of each piece based upon that.

Record reps completed for each AMRAP

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