20.01.03 – South Loop Strength & Conditioning
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20.01.03

FITNESS 
A. E90s for 6 sets:
3 above-the-knee muscle snatches
B. For time:
1000m row/1.5 mile bike
-Into
33 deadlifts (light)
27 DB shoulder-to-overhead
21 deadlifts
15 DB shoulder-to-overhead
9 deadlifts
•12 min cap.
Training notes:
•Deadlift weight should be relatively light.
Record time.
PERFORMANCE
A. E90s for 6 sets:
Above-the-knee muscle snatch + Above-the-knee power snatch + Above-the-knee squat snatch
Training notes:
•Prioritize speed and position under the barbell.
B. For time:
1000m row/1.5 mile bike
-Into
33 deadlifts (155/105)
27 DB shoulder-to-overhead (50/hand – 35/hand)
21 deadlifts
15 DB shoulder-to-overhead (50/hand – 35/hand)
9 deadlifts
•12 min cap.
Training notes:
•Deadlift weight should be moderate.
Record time.

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