Southwest Active – Monday – Mar. 5

Wk 1 – Mar. 5
Monday – Cj Int + Sn Tech + MWG EMOM
A. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every 1:30 min x 8 sets – start @ moderate weight finish @ challenging load
B1. Glute Airplane, 45-60 sec/leg x 2 sets, 10 sec
B2. FLR on Rings, 60 sec x 2 sets, 1:30 min – encourage unbroken for a bigger set
C. EMOM x 20 minutes @ high effort:
1st – 2 Burpee Box Jump Overs @ 20” + 3 Kipping HSPU/5 Pushups
2nd – 2 Burpee Box Jump Overs @ 20” + 5 Hang Squats Cleans @ 75/115lbs
3rd – 2 Burpee Box Jump Overs @ 20” + 7 Shoulder to OH @ 75/115lbs
4th – 2 Burpee Box Jump Overs @ 20” + 9 Wall Balls @ 15/20lbs to 9/10ft
5th – 2 Burpee Box Jump Overs @ 20” + 11 DB Snatch @ 35/50lbs