16.12.27 - South Loop Strength & Conditioning

16.12.27

Fitness
A. DB Press-
3×5-7, 3010, R60s
*same weight as last week, longer tempo

B. Double KB Bent over row-
4×5-7, 30×1, R60s

C. 5 min AMRAP:
Unbroken DB Thrusters, tough
2-4-6-8

Rest 3 min

5 min AMRAP:
Wall climbs-
1-2-3

Performance
A. Press-
3×4, 20X1, Build, R60s
*start slightly heavier

B. Pendlay Row-
4×4-6, 20X0, Build, R60s
*start slightly heavier

C. 5 min AMRAP:
Unbroken Wall climbs-
1-2-3-4

Rest 3 min

5 min AMRAP:
Unbroken Squat clean thrusters
1-2-3-4
*Use 50% of clean max

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