19.11.22 – South Loop Strength & Conditioning
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19.11.22

FITNESS 
A. E90s for 6 sets:
Power snatch + Hang power snatch
Training notes:
•Pause briefly in receiving position.
•Start moderate and build in weight throughout as able.
B. 3 rounds:
25 Russian KB swings
15 push-ups, hand-release
Training notes:
•KB weight should be moderately tough.
•Choose a total volume for push-ups at which you can maintain good positions throughout.
Record time.
PERFORMANCE
A. E90s for 6 sets:
Muscle snatch + Hang muscle snatch + Overhead squat x2
Training notes:
•Prioritize speed on the turnover and good positions over load lifted.
•Start moderate and build in weight throughout as able.
B. For time:
40 Russian KB swings (70/53)
9 wall climbs
30 Russian KB swings (70/53)
7 wall climbs
20 Russian KB swings (70/53)
5 wall climbs
Training notes:
•Nose touches wall on wall climbs & control the eccentric.
Record time.

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