18.03.02 - South Loop Strength & Conditioning

18.03.02

Fitness
A. Snatch pull
4×1.1; Rest 2 min

B. 3 sets on 4 minute interval @ escalating pace per set:
12 DB clean & jerk
12 DB front rack walking lunges
12 assault bike/row calories
+
3 sets on a 4 minute interval @ escalating pace per set:
12 burpees, 6” target
12 KB swings
12 assault bike/row calories
*First set of each at moderate pace. Last set fast.

Performance
A. Snatch pull
4×1.1; Rest 2 min

B. 3 sets on 4 minute interval @ escalating pace per set:
9 DB clean & jerk (50/hand – 35/hand)
15 DB front rack walking lunges (50/hand – 35/hand)
21 assault bike/row calories
+
3 sets on a 4 minute interval @ escalating pace per set:
9 burpees, 6” target
15 power snatches (95/65)
21 assault bike/row calories
*First set of each at moderate pace. Last set fast.

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