19.11.26 – South Loop Strength & Conditioning
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19.11.26

FITNESS
@ 0:00–
5 min AMRAP:
4 DB Turkish get-ups, alternating
10 lateral hurdle hops
@ 10:00–
12 min AMRAP:
5 DB hang squat cleans
10 box jumps, step down
Training notes:
•Turkish get-ups should be moderately challenging but not super heavy.
•Use the same weight for DB cleans and Turkish get-ups
•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–
For time:
20 DB Turkish get-ups, alternating (50/35)
150 double-unders
•8 minute cap.
@ 10:00–
12 min AMRAP:
5 DB hang squat cleans (50/hand – 35/hand)
10 box jumps, step down (24”/20”)
Training notes:
•Turkish get-ups should be moderately challenging but not super heavy.
•Use the same weight for DB cleans and Turkish get-ups
•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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