17.01.21 - South Loop Strength & Conditioning

17.01.21

Fitness-
Partner one doing cleans, partner two in the hold position. Hold position must take place for reps to count.
A. For time:
40 KB swings, tough, Plank Hold
21 Power Cleans, tough, Plate Overhead hold, tough
15 Power Cleans, tough, Handstand Hold (Wall facing)
9 Power Cleans, tough, Dip rack Support Hold

B1. Russian twist w/ Medball
3×20, R45s
+
B2.Hollow hold
3x 45-60s, R45s
+
B3. Half TGU
3×3/side, R45s

Performance-
Partner one doing cleans, partner two in the hold position. Hold position must take place for reps to count.
A. For time:
40 Double kb Cleans (53/35/hand), Plank Hold
21 Squat Cleans (115/65), Plate Overhead hold (45/25)
15 Squat Cleans (135/75), Handstand Hold (Wall facing)
9 Squat Cleans (185/95), Ring Support Hold

B1. Russian twist w/ Medball
3×20, R45s
+
B2.Hollow hold
3x 45-60s, R45s
+
B3. Half TGU
3×3/side, R45s

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