Southwest Active & SW Barbell – Feb. 9


Single Arm DB Strict Press, work to a heavy 3RM/arm – aim for 4-5 sets with the build up
AMSAP Chinover Bar Hold x 1 set *pick your best grip – supinated/pronated – hang on for dear life
For Time:
50 Box Jumps @ 30/24″
50 KBS @ 32/24kg
50 Burpees
50 Thrusters @ 45l65lbs *can be from rack or ground
*Time Cap – *22 minutes
Anti-Rotational Front Bridge, 30 sec every min x 10 minutes *if theres time or this can be used as extra core work post class

*if you read this workout for today and your thinking to yourself you can’t do this, or you don’t want to do this, please COME and challenge yourself. No cherry picking cause its hard, rather tell yourself your going to come in, try your best and leave BETTER than when you came in. There should be a sense of pride with that type of attitude and commitment.

Thursday – Sn/Cj Tech or Gym + Tester
A. Power Snatch. Above Knee Hang Squat Snatch. OHS 1.3.5 – work to a tough set
B. SW Active Tester
C. Extra Core Work

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