20.01.10 – South Loop Strength & Conditioning
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20.01.10

FITNESS 
A. E90s for 6 sets:
Muscle snatch + Hang muscle snatch
Training notes:
•Build per set. Go for it if it feels good.
B. For time:
1000m row/1.5 mile bike
50 KB swings (moderate)
20 lateral burpees over-the-KB
•12 min cap.
Training notes:
•Clean and jerk weight should be moderate.
Record time.
PERFORMANCE
A. E90s for 6 sets:
Muscle snatch + Hang muscle snatch
Training notes:
•Build per set. Go for it if it feels good.
B. For time:
1000m row/1.5 mile bike
30 clean and jerks (135/95)
20 lateral barbell burpees
•12 min cap.
Training notes:
•Clean and jerk weight should be moderate.
Record time.

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