19.07.22 – South Loop Strength & Conditioning
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19.07.22

FITNESS & PERFORMANCE
A. E90s for 6 sets:
1st: 3 back squats @ 21×1 tempo
2nd: 2 back squats @ 21×1 tempo
3rd: 1 back squat @ 21×1 tempo

Training notes:
•Honest on the pause!
•Change load per set based upon reps.

Record weight lifted.

B. 7 min AMRAP:
14 row/bike calories
12 single-arm DB hang clean & jerks (50/35) – 6/arm
10 box jumps, step down (24”/20”)
+
(Rest 3 min)
+
7 min AMRAP:
14 row/bike calories
12 DB snatches, alternating (50/35)
10 lateral burpees over-the-DB

Training notes:
•DB weight should be moderately tough.
•Shoot for consistent split times on rounds. No major drop-off on second AMRAP.

Record reps completed.

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