17.01.30 - South Loop Strength & Conditioning

17.01.30

3 rounds:
1000m row @ 75%
100m roll-off
200m row @ 50%
50m row @ 95%
200m roll-off/roll-on
50m row @ 95%
200m roll-off
-Rest 2 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. 5 min AMRAP:
Power snatches (185/135)
-Into
5 min to find max power snatch

B. Squat clean + Front squat x3 + Split jerk
Build to a tough complex for today in 10 min

C. 17 min AMRAP:
50 double-unders
20 bar-facing burpees
20 squat clean thrusters (115/85)
50 double-unders
15 bar-facing burpees
15 squat clean thrusters (155/105)
50 double-unders
10 bar-facing burpees
10 squat clean thrusters (185/125)
50 double-unders
5 bar-facing burpees
AMRAP squat clean thrusters (225/145)
*Can squat clean & jerk thruster.
+
(Rest as needed – 1 min easy bike intervals during rest)
+
5 min AMRAP:
Zercher sandbag carry (tough)

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