19.4.10 – South Loop Strength & Conditioning
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19.4.10

FITNESS
A.
Segmented power snatch
5×3; Buliding; Rest 60s

Training notes:
•Pause at mid-shin, below-the-knee and above-the-knee
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 30s DB snatches, alternating
2nd: 30s lateral hops over the DB
3rd: 30s DB goblet squats
4th: 30s burpees, no push-up

Training notes:
•Move at a steady pace throughout – shoot for minimal attrition between rounds.

Record weight used.

PERFORMANCE
A.
Segmented power snatch
5×3; Buliding; Rest 60s

Training notes:
•Pause at mid-shin, below-the-knee and above-the-knee
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 5 power snatches – drop each rep
2nd: 30s double-unders
3rd: 5 overhead squats
4th: 30s lateral hops over barbell

Training notes:
•Load on the barbell should be challenging but no misses
•Same load for power snatches and overhead squats
Record weight used.

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