Southwest Active – Oct. 6

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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