Sw Active – Sat -Sept. 22

Saturday – Vertical CP Int + Upper Mixed MAP EMOM

A1. Push Press @ 11×1, 4-5 reps x 5 sets, 1:30 min

A2. Weighted False Grip Pull-Ups on Rings @ 21×1, 3-4 reps x 5 sets, 1:30 min

B. EMOM x 20 minutes @ high effort:

1st – 6 Wall Balls @ 15/20lbs to 9/10ft + 4 Hang Power Clean to OH @ 65/95lbs

2nd – 6 Burpees to 6 “ OH + 4 Box Jump Overs @ 20’24”

3rd – 6 Wall Balls @ 15/20lbs to 9/10ft + 4 Hang Double KB Clean to OH @ 16/24kg/arm

4th – 6 Burpees to 6 “ OH + 4 Box Jump Overs @ 20’24”

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