16.11.25 - South Loop Strength & Conditioning

16.11.25

A. Squat snatch + Hang squat snatch + Snatch balance
Build to a max of the complex for today in 10 min, then do 2x(1+1+1) @ 80-85% of today’s tough set

B. Squat clean + Split jerk x2
Build to a max of the complex for today in 10 min, then do 2x(1+2) @ 80-85% of today’s tough set

C. Double overhand deadlift, no hook grip
5,4,3,4,3,2; 11×1 tempo; Rest 90s
*Waveload.

D. 2 sets:
5 strict weighted pull-ups, unbroken
10 vertical ring rows
15 Pendlay rows, unbroken
-Rest 2 min

E. 2 sets:
5 wall climbs – control eccentric
10 standing DB press
15 deficit push-ups, hand-release
-Rest 2 min

F. 10 min AMRAP:
1 strict ring muscle-up
2 Turkish get-ups, alternating (88/70)
400m run

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