Southwest Active – Mar. 4

Wk 3/4 – Mar. 4
Monday – Upper/Core + DB EMOM + Carry/Hold
A1. Single Arm Bottoms Up KB Carry – 100ft/arm x 3 sets, 30 sec
A2. Half- Kneeling DB Press @ 21×1, 5 heavy reps x 3 sets, 30 sec b/t arms
A3. Single Arm Torso Row @ 20×1, 5 heavy reps x 3 sets, 30 sec b/t arms
A4. FLR on Rings, AMSAP x 3 sets, 1:30 min
B. EMOM x 10 minutes @ high effort
1st – 5 Left Arm Hang DB Power Clean + 5 Left Arm Front Rack Left Leg Reverse Lunge + 5 Left Arm DB Push Jerk @ heavy
2nd – 5 Right Arm Hang DB Power Clean + 5 Right Arm Front Rack Right Leg Reverse Lunge + 5 Right Arm DB Push Jerk @ heavy
C. 3 rounds for time: – teams of 2
200ft Farmer Carry @ 32kg or 75lb DBs/100lb DBs/hand
45 sec HS Hold Against Wall or – 1 min Front Bridge

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