18.11.02 – Bring a Friend Friday – South Loop Strength & Conditioning

18.11.02 – Bring a Friend Friday

FITNESS
2 rounds:
1000m row
25 double DB front squats
25 double DB push presses
25 double DB hang power cleans

Training notes:
•Use the same weight for all DB movements.
•DB weight should be moderate not heavy. This should be more of a conditioning piece than anything else.

Record time.

PERFORMANCE
“Double Jackie”
2 rounds:
1000m row
50 thrusters (45/35)
30 pull-ups

Training notes:
•Two rounds will require a totally different pacing strategy than one round. Be prepared for that.
•DON’T DROP THE EMPTY BARBELL.

Record time.

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