Southwest Active & Southwest Barbell – Tuesday – Feb. 27

Scap Pullups – 10 reps
Scap Pushups. 10 reps
A1. Push Press @ 40×0, 5-6 reps x 3 sets, 30 sec
A2. Front Rack Split Squats @ 40×0, 5/leg x 3 sets, – no rest b/t legs – 30 sec
A3. Weighted Ring Rows @ 40×0, 6-10 tough reps x 3 sets, 30 sec
A4. Plank Walk-Ups, 45-60 sec x 3 sets,  2 min b/t

B1. HSPU/HSPU Negatives/Plank Shoulder Taps/HS Practice x 2-3 sets,10 sec
B2. Ring Swings/Hollow to Superman From Pullup Bar x 2-3 sets, 10 sec
B3. Knee Tucks From Paralletes/Boxes with Leg Extensions, 30 sec x 2-3 sets, 10 sec
B4. Top of Ring Dip Hold, AMSAP x 3 sets, 1:30 min do Front Bridge, FLR or Stir the Pot  x 2-3 sec, 1 min b/t

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Wk 2 – Feb. 27/Mar.1
Tuesday – Sn EMOM + Cj EMOM + Sn DL
A. Snatch High Pull. Power Snatch. OHS 1.1.1 @ 70-75% every min x 5 minutes
B. Snatch High Pull. Squat Snatch 1.1 @ 75-80% every min x 5 minutes
C. Squat Snatch, 1 rep @ 80-85% every min x 5 minutes
D. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 @ 70-75% every min x 5 minutes
E. Squat Clean. Below Knee Hang Squat Clean. Split Jerk 1.1.1 @ 75-80% every min x 5 minutes
F. Squat Clean & Split Jerk, 1 rep @ 80-85% every min x 5 minutes
G. If Time – Halting Snatch Deadlift, work to a tough set of 4