Southwest Active & SW BB – June. 15

Thursday – WGC MAP Sets + Scap
3 sets:
AMRAP Unbroken DB Push Press @ 25/40lbs
– 10 sec rest
AMRAP Unbroken Wall Balls @ 15/20lbs to 9/10ft
– 10 sec rest
400m Run 
3 min b/t sets
+
3 sets:
AMRAP Unbroken Ring Rows
– 10 sec rest
AMRAP Unbroken Double KB Hang Squat Cleans @ 16/24kg/arm
– 10 sec rest
25/20 Cal AirBike or 350/250m Row 
3 min b/t sets
+

Rest

+
Low Incline Side Lying Powell Raises @ 4010, 8-10/arm x 2 sets, 30 sec b/t arms

+

Seated DB External Rotations @ 6010, 5-6/arm x 2 sets, 30 sec b/t arms

Thursday –  Cj Tech->Cj Mod + IGT Sets
A. Squat Clean & Push Jerk, 1 rep every 30 sec x 10 reps – all light and snappy
B. Squat Clean & Split Jerk, 1 rep 45 sec  x 10 reps – all moderate/challening reps
C. 4 sets:
200m Run @ 75%
4 Wall Walks
30ft Double DB Walking Lunges @ 25/40lbs/arm
8-12 Pull-ups
Rest 2 min