19.4.4 – South Loop Strength & Conditioning

19.4.4

FITNESS
A.
Segmented snatch pull
4×3; Building; Rest 90s

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

B. For time:
50 goblet squats
50 bike/row calories
40 Russian KB swings
40 bike/row calories
30 burpees
30 bike/row calories

Training notes:
•15 minute cap.
Record time

PERFORMANCE
A.
Segmented snatch pull
4×3; Building; Rest 90s

Training notes:
Pause at mid-shin, below-the-knee and mid-thigh.
•Prioritize positions over load lifted. Do not go heavier than 1RM snatch.
Record weight lifted.

B. For time:
21 double KB front squats (70/hand – 53/hand)
50 bike/row calories
15 sandbag over shoulder (150/100)
40 bike/row calories
9 burpee bar muscle-ups
30 bike/row calories

Training notes:
•15 minute cap.
•Can stagger start based upon equipment available.
Record time.

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