Southwest Active – Sept. 27

Thursday – Upper EMOM [Skill – low fatigue, practice] + Short Tester
A. EMOM x 30 minutes:
5 min: 1 Power Clean + 3 tng Push Jerks every 30 sec @ moderate loading working on tng, push jerk, perfect mechanics here
5 min: 30 sec top of Ring Dip Hold – perfect mechanics, rings slow and turned out – holding hollow *scale this with top of dip hold, top of dip hold on box, etc
5 min: 1 Seated Rope Climb to top – no legs is goal if you are good @ RC – can have people practice their clamp here
5 min: 2-3 Kipping HSPU to deficit – scale this with 5 seated DB Z Press @ 30×0
5 min: 1-3 Strict Pull-Ups every 30 sec – perfect reps
5 min: 20-30 sec False Grip Hang From Pull-up Bar – perfect mechanics r with no false grip (most people be here) – holding hollow is ALWAYS the goal
B. 3 rounds for time:
20/15 Cal Rowing
6 DB Thrusters @ 35/50lbs/hand
6 DB Burpees @ 35/50lbs/hand

Leave a Reply