Southwest Active & SW Barbell – Aug. 1

Tuesday – Mixed MAP- Strongman/Upper EMOM
Warm-Up/Prep
+
EMOM x 30 minutes @ high effort:
1st – 8 Sand Bag Bear Hug Squats @ 40/60lbs
2nd – 4 Med Ball Cleans @ challenging load or 5 Double Hang KB Clean to OH @ challenging load
3rd – 50ft Heavy Sled Push – same  weight as last week @ least
4th – 10-15 Wall Balls @ 15/20lbs to 9/10ft
5th – 8/10 Cal Rowing – scale as needed
6th – 4 Tire Flips
Wk 3 – July. 24
Tuesday – Sn EMOM + Clean EMOM + Split Jerk
A. Squat Snatch, 2 reps x 8 sets, 2 min – work to a challenging set near the end
B. 3 Position Hang Squat Clean (hi-hang, above knee, below knee), 1 rep per position x 6-8 sets, 2 min – work to a challenging set near the end
C. Jerk Dip. Push Jerk. Split Jerk 2.1.1 – work to a challenging set