19.12.24 – South Loop Strength & Conditioning
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19.12.24

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:
Thrusters (115/75)
Toes-to-bar
•5 minute cap.
@ 10:00–
12 min AMRAP:
10 double DB power cleans
20 double DB front rack reverse lunges, alternating (35/hand – 25/hand)
10 assault bike/row calories
Training notes:
•First piece was part of a South Loop Games event.
•Second piece should have consistent splits per round.
•One head of DBs touches the ground on DB power cleans.
Record time on the first part and reps completed on the second part.

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