19.12.17 – South Loop Strength & Conditioning
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19.12.17

FITNESS
@ 0:00–
21-15-9:
Double KB front squat (moderately tough)
Lateral burpees over the KBs
•8 minute cap.
@ 10:00–
12 min AMRAP:
10 Russian KB swings (70/53)
15 air squats
10 lateral hurdle hops
Training notes:
•First piece should be quick and high turnover.
•Second piece should have consistent splits per round.
Record time on the first part and reps completed on the second part.
PERFORMANCE
@ 0:00–
21-15-9:
Overhead squats (95/65)
Lateral barbell burpees
•8 minute cap.
@ 10:00–
12 min AMRAP:
10 Russian KB swings (70/53)
15 air squats
20 double-unders
Training notes:
•First piece should be quick and high turnover.
•Second piece should have consistent splits per round.
Record time on the first part and reps completed on the second part.

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