19.11.20 – South Loop Strength & Conditioning
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19.11.20

FITNESS
@ 0:00–
3 rounds:
15 ball slams
12 DB thrusters (light)
9 burpees
•8 minute cap.
@ 10:00–
12 min AMRAP:
15 assault bike/row calories
12 American KB swings
9 goblet squats
Training notes:
•Don’t go too hot on the first piece or you will be cooked for the second piece.
•Everyone starts the second piece together at 10 minutes on the clock.
Record time on the first part and reps completed on the second part.
PERFORMANCE
@ 0:00–
15-12-9-6-3:
Thrusters (75/55)
Toes-to-bar
Lateral barbell burpees
•8 minute cap.
@ 10:00–
12 min AMRAP:
15 assault bike/row calories
12 hang power snatches (75/55)
9 overhead squats (75/55)
Training notes:
•Don’t go too hot on the first piece or you will be cooked for the second piece.
•Everyone starts the second piece together at 10 minutes on the clock.
Record time on the first part and reps completed on the second part.

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