Southwest Active & SW Barbell – July. 6

Thursday – WGC MAP Sets + Scap
3 sets:
800m Running
21 Push-Ups
15 Deadlifts @ 155/225lbs
9 Lateral Barbell Burpees
15 Wall Balls @ 15/20lbs to 9/10ft
21 KBS @ 24/32kg
Rest same as work time
+
Low Incline Side Lying Powell Raises @ 4010, 8-10/arm x 3 sets, 30 sec b/t arms – https://www.youtube.com/watch?v=iTpOepp7nd4

Thursday –  Cj Tech->Cj Mod + IGT Sets
A. 3 Position Squat Clean & Jerk (Floor, Below Knee, Above Knee) 1 rep per position + 1 Jerk x 8 sets, 1:30 min
B. 7 sets @ high effort:
3 Pull-Ups
5 Toes to Bar
6 Air Squats
7 Burpees
8 DB Snatch @ 35lbs/50lbs
Rest 2 min b/t