19.12.11 – South Loop Strength & Conditioning
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19.12.11

FITNESS 
A. E90s for 6 sets:
4 high hang power snatches – pause briefly in receiving position
Training notes:
•Torso stays upright on high hang power snatches.
B. 10 min AMRAP:
10 double KB deadlifts (moderate)
10 lateral burpees over the KBs
10 box jumps, step down
Training notes:
•Choose KBs that allow you to move at a steady rate throughout.
Record reps completed.
PERFORMANCE
A. E90s for 6 sets:
2 tall power snatches + 2 tall snatches – pause briefly in receiving position
Training notes:
•Receive in the power position for the first two reps, then receive in a full squat for the second two reps.
•Start moderate and build in weight throughout as able.
•Tall snatch: https://www.youtube.com/watch?v=dCiugtIWFrU
B. 10 min AMRAP:
5 deadlifts (225/155)
10 lateral barbell burpees
15 box jumps, step down (24”/20”)
Training notes:
•Deadlift weight should be tough – not “heavy.”
Record reps completed.

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