19.12.02 – South Loop Strength & Conditioning
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A. 10 minutes kipping skill work
Training notes:
•If you struggle on the kip, probably best to practice with toes-to-bar.
•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.
B. EMOM 20:
1st: 30s DB thrusters (35/hand – 35/hand)
2nd: 30s power wall balls (20 to 10’/14 to 9’)
3rd: 30s double-unders or single-unders
4th: 30s assault bike/row
Training notes:
•This will be a lot of work on the same muscle groups. Pace such that your sets on the wall balls do not drop off throughout.
•Power wall balls are wall balls without the full squat.
Record reps completed on each interval.

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