19.4.2 – South Loop Strength & Conditioning
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19.4.2

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

Training notes:
Pause at mid-shin, below-the-knee and above-the-knee – this video only has one pause, so just add two more pauses.
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 30s DB hang squat cleans
2nd: 30s lateral burpees over the DBs
3rd: 30s DB shoulder-to-overhead
4th: 30s reverse lunges, alternating

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

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

Training notes:
Pause at mid-shin, below-the-knee and above-the-knee – this video only has one pause, so just add two more pauses.
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 5 squat cleans – drop each rep
2nd: 8 bar-facing burpees
3rd: 5 shoulder-to-overhead
4th: 30s jumping switch lunges

Training notes:
•Load on the barbell should be challenging but no misses
•Same load for squat cleans and shoulder-to-overhead
Record weight used.

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