17.05.02 - South Loop Strength & Conditioning

17.05.02

AM:
1:45 assault bike @ 75%
45s assault bike @ 85-90%
x6
*Roll on and off b/w paces.
+
(Rest 5 min)
+
2 min assault bike @ 75%
30s assault bike @ 90+%
*Roll on and off b/w paces.

PM:
A. Squat clean + Split jerk
Build to a max in 10 min

B. EMOTM 5-7:
1 squat clean + split jerk @ ~80% of A

C. Snatch balance + Overhead squat
5x(1+1); Building; Rest 60s

D. Clean pull w/ pause just off the floor + above-the-knee – 2” deficit
5×2; Building; Rest 90s

E. For time:
21 cleans (185/135)
125 Zeus rope double-unders
15 cleans (225/155)
125 Zeus rope double-unders
9 cleans (265/175)
*Power or squat is fine for cleans.
+
(Rest as needed)
+
For time:
30 DB squat snatch, alternating (55/35)
1000m assault bike
20 DB squat snatch, alternating (70/50)
1000m assault bike
10 DB squat snatch, alternating (90/65)

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