Southwest Active – Wednesday

Wednesday – Cj/Gym + Core/Skill emom
For Time:
45 Push-Ups
21 Front Squats @ 55/75lbs
15 Push Jerks @ 75/95lbs
9 Hang Squat Cleans @ 95/135lbs
+
EMOM x 15-20 minutes:
1st – Pullup complex – 1 Strict Pullup + 2 Toes to Bar + 3 Pullups – goal unbroken
2nd – 10-20 sec L-sit from Plates/Paralletes/Boxes – go straight leg, bent knee, feet slightly out, etc
3rd – 30 sec HS Hold Hold or 3-5 HSPU or Negatives
4th – 45 sec FLR on Hands
5th – 1 Rope Climb or 5- 7 Strict Rope Body Rows