Southwest Active & Southwest Barbell – July. 4

Tuesday – Run/Row/Bike MAP
Everyone Does This:
2 sets:
800m Run @ 50%
400m Run @ 75%
400m Run @ 85-90%:
Rest 6 min b/t sets
+
Pick 1: Row or AirBike/AirDyne
8 sets:
45 sec Rowing/AirBike @ 90%
45 sec Rest
+
(Rest 3 min)

Wk 4 – July. 4/5
Tuesday – Sn Tech->Sn Mod + WGC Sets
A. Halfting Snatch Deadlift. Power Snatch. OHS 1.1.1 x 10 sets, 1:30 min
B. 5 sets @ high effort:
5 Power Snatch @ 95/135
10 Bar Facing Burpees
15 Wall Balls @ 15/20lbs to 9/10ft
Rest 2 min b/t