Southwest Active – April. 16

Tuesday – Sn Tech Complex —->Mod + Cj tng Work + Lunge work + Pchain/Core EMOM
A. Snatch High Pull. Paused Squat Snatch. OHS 1.1.1 per min x 15 minutes – 5 min @ ez, 5 min @ mod, 5 min @ challenging
B. Every 90 sec x 5 sets – fast
5 Deadlifts + 4 Hang Power Cleans + 3 Push Jerks @ moderate load – the goal is fast, smooth efficient movement with the barbell – *coach touch and go technicque – no PAUSING, the goal here is to work that tng/smooth technique
C. 4 sets:
25ft Left Arm OH DB Walking Lunge – tough
– 30 sec rest
25ft Right Arm OH DB Walking Lunge – tough
– 30 sec rest
D. EMOM x 12 minutes
1st – 30 sec Strict Knees to Elbows
2nd – 30 sec Banded Good Mornings – Green Band
3rd – 30 sec Top of Ring Dip Hold – add weight if easy