Southwest Active & Southwest Barbell – Aug. 10

Thursday – Lower Warm-Up/Movement + 10 min AMRAP + Upper ECC
A. Worlds Greatest Stretch 5 rep/side x 2 sets, 1 min b/t sets – https://www.youtube.com/watch?v=-CiWQ2IvY34

B. DB Front Rack Cross Under Step-Downs @ 4011,10 reps/leg x 2 sets, 1 min b/t legs – goals to just touch the ground not bounce – use one DB under chin 
C. 10 min @ high effort:
30 Lateral Barbell Burpees
21 Deadlifts @ 155/225lbs
18 Wall Balls @ 20/30lbs to 9/10ft
15 Box Jump Overs @ 20/24”
9 Deadlifts @ 155/225lbs
AMRAP Lateral Barbell Burpees in time remaining
D1. Flat DB Bench Press @ 40×1, 12-15 reps x 2 sets, 1 min
D2. Supinated Grip Ring Rows @ 30×0, 8-15 reps x 2 sets, 1 min – *encourage challenging sets, feet positon/elevated etc

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Thursday – Sn/Cj Tech + MWG 20 min MAP
A. Halting Snatch Deadlift. Paused Squat Snatch. Above Knee Hang Squat Snatch 1.1.1 x 8 sets, 1:30 min
B. 20 min @ high effort:
100m Run
10 Hang Power Cleans @ 85/135lbs
100m Run
10 Push Jerk @ 85/135lbs
100m Run
10 Pull-Ups
100m Run
10 Push-Ups