SW Active & SW BB – Jan. 23

Tuesday – Upper Mobility/Warm-Up + ALEnd—>LP1 + Recovery + Work Capacity
Kettlebell Windmills – accumulate 15 slow controlled reps/arm – improve position from last week – https://www.youtube.com/watch?v=ITSmgn_BQgY

+
Row 175m ALL OUT every 3 min x 21 minutes (7 sets) – Walk/Move on rest time
Into..5 min Rowing/Bike/Ski @ EZ Pace
+
Rest 5 min
+
For Time:
21 Shoulder to OH @ 75/115lbs
21 Pullups
15 Shoulder to OH @ 75/115lbs
15 Pullups
9 Shoulder to OH @ 75/115lbs
9 Pullups

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Tuesday – Sn Tech —> Sn Mod —Sn Int + Cj Tech —> Cj Mod —> Cj Int
A. Snatch High Pull. Below Knee Hang Squat Snatch 1.2 x 3 sets, 1:30 min – lite loading – up to 60 % – they can add per set
B. Halting Snatch Deadlift. Floating Squat Snatch 1.2 x 3 sets, 1:30 min – moderate loading – up from 60% up to 70-75% – add per set
C. Squat Snatch, 2 reps x 3 sets, 1:30 min – sets up from 70-75% – can add if it feels good
D. Clean High Pull. Above Knee Hang Squat Clean. Split Jerk 1.1.1 x 3 sets, 1:30 min – lite loading – up to 60 %
E. Halting Clean Deadlift. Squat Clean. Split Jerk 1.1.1 x 3 sets, 1:30 min – mod loading up to 70-75%
F. Squat Clean & Split Jerk, 2 rep s x 3 sets, 1:30 min – up from 70-75%