19.06.28 – South Loop Strength & Conditioning
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19.06.28

FITNESS
A. EMOM 9:
Mins 1-3: 3 power cleans w/ 1s pause in receiving position
Mins 4-6: 2 power cleans w/ 1s pause in receiving position
Mins 7-9: 1 power clean w/ 1s pause in receiving position

Training notes:
•Build as able but maintain solid positions throughout.

Record weights used.

B. 3 rounds:
400m run
10 DB Curtis Ps

Training notes:
•DB weight should be moderately tough.
•15 minute cap.

Record weights used.

PERFORMANCE
A. EMOM 9:
Mins 1-3: 3 touch-and-go squat cleans
Mins 4-6: 2 touch-and-go squat cleans
Mins 7-9: 1 squat clean

Training notes:
•No misses but all tough weights.

Record weights used.

B. 3 rounds:
400m run
10 hang power cleans (155/105)
10 thrusters (155/105)

Training notes:
•Barbell weight should be moderately tough.
•18 minute cap.

Record time.

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