19.11.29 – South Loop Strength & Conditioning
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19.11.29

FITNESS
5 rounds:
2 min AMRAP:
7 DB hang squat cleans
7 DB shoulder-to-overhead
7 burpees, 6” target
-Rest 2 min
Training notes:
•DB weight should be moderately.
Record splits on each round.
PERFORMANCE
“The Lyon”
5 rounds:
7 squat cleans (165/110)
7 shoulder-to-overhead (165/110)
7 burpee chest-to-bar pull-ups
-Rest 2 min
Training notes:
•Barbell weight should be challenging but manageable. If your rounds start slower than 2 minutes, you should reduce the weight.
Record splits on each round.

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