20.02.14 – South Loop Strength & Conditioning
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20.02.14

FITNESS & PERFORMANCE
A. EMOM 16:
1st: 30s double KB front rack rear-foot elevated split squats, right
2nd: 30s banded pull-throughs
3rd: 30s double KB front rack rear-foot elevated split squats, left
4th: 30s banded pull-throughs
Training notes:
•Thumbs between collarbones, elbows tucked against sides on KB front rack.
Record weight used.
B. For time:
30 DB thrusters (50/hand – 35/hand)
150 double-unders
20 DB thrusters (50/hand – 35/hand)
100 double-unders
10 DB thrusters (50/hand – 35/hand)
50 double-unders
Training notes:
•12 minute cap.
•Scale double-unders to 40/30/20 lateral hurdle hops.
Record time.

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