Southwest Active – Monday – Oct. 30

Wk 3 – Oct. 30
Monday – Sh to Oh Int + MAP 3/3
A. Push Press. Push Jerk 1.1 x 5 sets, 2 min – work to a challenging set on last set
B. 3 min @ 85-90%
25 Box Jump Overs @ 20/24”
25 Double Hang KB Snatch @ 20/35lbs/arm
– 3 min rest
3 min @ 85-90%
1 Rope Climb to 12ft
5 Burpees – no jump @ top
– 3 min rest
3 min @ 85-90%
25 Wall Balls @ 15/20lbs to 9/10ft
25 KBS @ 16/24kg
– 3 min rest
3 min @ 85-90%
1 Wall Walk
5 Hang Squat Cleans @ 85/135lbs
– 3 min rest
3 min @ 85-90%
25 Cal AirBike/35 Cal AirDyne
25 Burpees – no jump @ top