19.11.12 – South Loop Strength & Conditioning
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19.11.12

FITNESS 
A. E2min for 5 sets:
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull
4 step-in box jumps
Training notes:
•Hang onto the bar on clean pull complex
•Box jump height should be tough.
Record weights used.

B. 3 rounds—
4 min AMRAP:
15 burpees, no push-up
12 push-ups
9 Russian KB swings (tough)
-Rest 2 min
Training notes:
•Shoot for consistency b/w rounds. 
Record reps completed.
PERFORMANCE
A. E2min for 5 sets:
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull
4 step-in box jumps
Training notes:
•Hang onto the bar on clean pull complex
•Box jump height should be tough.
Record weights used.
B. 3 rounds—
4 min AMRAP:
15 burpees
12 kipping handstand push-ups
9 deadlifts (185/125)
-Rest 2 min
Training notes:
•Shoot for consistency b/w rounds. 
Record reps completed.

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