SW Active- Wednesday – July. 18

Wednesday – Cj/Gym + Core/Skill emom

A. EMOM x 20 minutes:

1st – 1 Power Clean + 1 Above Knee Hang Power Clean + 1 Split Jerk – add loading every “round” if you can – aka every 4 min

2nd – 3 Lateral Wall Walks/side or 5-10 HSPU

3rd – 1 Power Clean + 1 Above Knee Hang Power Clean + 1 Split Jerk – add loading every “round” if you can – aka every 4 min

4th – 2 Pullups + 2 Toes to Bar + 2 Pullups + 2 Toes to Bar * scale this with 1-3 Negatives + toes to bar work , etc

*the weightlifting in the EMOM is moderate loading focus, things clients can build confidence, move well and feel awesome

+

15 min AMRAP:

20-30 sec L Side Star Plank

10 Hollow Rocks

20-30 sec R Side Star Plank

10 Hollow Rocks

20-30 sec Hang From Pullup Bar

10 Hollow Rocks

20-30 sec Top of Ring Dip Hold

10 Hollow Rocks

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