SW Active & SW BB -Nov. 23

Thursday – DL 5/3 + Lunge + Upper Push/Pull/Core EMOM

A. Deadlift @ 11×1, work to a 3RM

B. OH Barbell Walking Lunges, 10 alternating steps x 3 sets, rest as needed b/t sets

C. Front Bridge, accumulate 5 minutes as quickly as possible/for time

D. AMRAP in 10 minutes:

Kipping Pullups – 1,2,3,4,5,etc

Air Squats – 10,10,10,10,10,etc

Toes to Bar – 1,2,3,4,5,etc

Air Squats – 10,10,10,10,10,etc

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Thursday – Sn Pulls + Jerk Tech EMOM + Power Clean Int

A. Snatch Pulls, 1 tough rep x 5 sets, 1:30 min

B. BTN Split Jerk. Split Jerk 1.1 every min x 10 minutes

C. Power Clean + Front Squat + Power Clean, work to a challenging set – drop bar b/t fsq and pc

D. Step in Box Jump on to High Box, 1 rep every 20 sec x 6 minutes

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