Southwest Active & SW Barbell – June. 20

Wave people @ any one station – does not have to be in this order
2 sets:
400m Run @ 50%
400m Run @ 85-90%
Rest 3 min b/t
+
2 sets:
500m Rowing @ 50%
500m Rowing @ 85-90%
Rest 3 min b/t
+
2 sets:
30/20 Cal AirBike @ 50% (35/30 Cal AirDyne)
30/20 Cal AirBIke @ 85-90% (35/30 Cal AirDyne
Rest 3 min b/t
Wk 2 – June. 20/22
Tuesday – Sn Tech->Sn Mod + WGC Sets
A. Halting Snatch Deadlift. Below Knee Hang Squat Snatch. Heaving Snatch Balance 1.1.1 every min x 12 minutes
B. 4 sets @ high effort/85-90%:
200m Run
7 Power Snatch @ 65/95lbs
10 Box Jump Overs @ 20/24”
7 Squat Clean Thrusters @ 65/95lbs
Rest same as work time