17.08.21 - South Loop Strength & Conditioning

17.08.21

A. EMOTM 9:
Mins 1-3: 3 snatch high pulls
Mins 4-6: 2 snatch high pulls
Mins 7-9: 1 snatch high pull
*Build in weight as able but keep this fast.
**Make sure you extend vertically with bar in contact with the hip.

B. No hook no feet squat snatch
3×3; Rest 1-2 min

C1. Close-grip bench press
Build quickly to a tough 4 for today
C2. Pendlay row
Build quickly to a tough 4 for today

D. Front squat
3×8; 21×1 tempo; Across; Rest 2-3 min

E. EMOTM 20:
1st: 10 wall balls (20 to 10’/14 to 9’) + 5 toes-to-bar
2nd: 10 Russian KB swings (62/44) + 5 push-ups, hand-release

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