18.02.22 - South Loop Strength & Conditioning

18.02.22

Fitness
A. E30s for 8 min:
1 hang power snatches w/ 1s pause in receiving position

B. 3 min AMRAP:
10 DB front squats
10 burpees
+
(Rest 3 min)
+
3 min AMRAP:
10 DB hang squat cleans
10 burpees
+
(Rest 3 min)
+
3 min AMRAP:
10 DB thrusters
10 burpees

C. 8 min:
30s side plank, right
30s side plank, left
30s single-leg calf raises, right
30s single-leg calf raises, left

Performance
A. E30s for 8 min:
2 touch-and-go hang squat snatches
*Tough but fast. No misses.

B. 3 min AMRAP:
3 unbroken hang squat snatches (135/95)
+
(Rest 3 min)
+
3 min AMRAP:
2 unbroken hang squat snatches + 2 overhead squats (135/95)
*Don’t drop the bar during the complex.
+
(Rest 3 min)
+
3 min AMRAP:
3 power cleans + 3 front squats + 3 shoulder-to-overhead (135/95)
*Don’t drop the bar during the complex.

C. 8 min:
30s side plank, right
30s side plank, left
30s single-leg calf raises, right
30s single-leg calf raises, left

Girl Power 🏋️‍♀️✌️🌺

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