19.06.04 – South Loop Strength & Conditioning
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19.06.04

FITNESS
A. EMOM 3:

3 power cleans w/ 1s pause in receiving position
-Rest 1 min
EMOM 3:
2 power cleans w/ 1s pause in receiving position
-Rest 1 min
EMOM 3:
1 power clean w/ 1s pause in receiving position

Training notes:
•Adjust weight throughout – tough but no misses.
•Reset each rep – not touch-and-go.

Record weights used.

B. E2min for 5 sets:
30s double DB deadlifts
30s double DB hang power cleans
30s double DB shoulder-to-overhead

Training notes:
•One head of DBs touches the ground on DB deadlifts.

Record weights used.

PERFORMANCE
A. E45s for 3 min:
1 squat clean
-Rest 1 min
E30s for 3 min:
1 squat clean
-Rest 1 min
E20s for 3 min:
1 squat clean

Training notes:
•Adjust weight throughout – tough but no misses.

Record weights used.

B. E2min for 5 sets:
12 double DB deadlifts
9 double DB hang power cleans
6 double DB shoulder to overhead

Training notes:
•DB complex should be unbroken. Adjust weight throughout as able/necessary.
•One head of DBs touches the ground on DB deadlifts.

Record weights used.

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