SW Active – Oct. 19

Wk 1/4 – Oct. 19
Monday – Sn Int/Varied + Back off + Upper Int/Varied + Gym EMOM
A. Halting Snatch Deadlift. Paused Squat Snatch. OHS 1.1.1 – work to a challenging set
B. Halting Snatch Deadlift. Paused Squat Snatch. OHS 1.1.1. @ 85-90% of A x 4 sets, rest as needed
C1. Press @ 11×1, 6 tough reps x 3 sets, 1 min
C2. Weighted Strict Pullups on Rings/Bar, 4-5 reps x 3 sets, 1 min *scale appropriately – negative/band/etc
D. EMOM x 10 minutes
1st – 20-30 sec Toes to Bar/Toes to Rings/Kipping Leg Raise/Knee Raise/Hollow Arch Swings
2nd – 20-30 sec HSPU/HS Hold/Pike HSPU/Wall Walk Progression

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