Southwest Active & SW BB – Thursday – April. 12

Thursday – Sn Int + Skills + SL Int + Glutes + Upper ECC
A. Squat Snatch, 1 rep every 1:30 min until a tough set
B. Band Resisted Cross Under Lunges, 12-15/leg x 3 sets, rest as needed b/t legs

C. AMRAP Unbroken set of Wall Balls @ 15/20lbs to 9/10ft x 1 set
D. AMRAP in 3 minutes: Ring Push-Ups or Scaled: – 5 min AMRAP Hand-Release Pushups – scale as needed
E. Farmer Hold @ challenging/arm or D-Ball Front Rack Hold @ challenging or Double KB Front Rack Hold @ challenging/arm – accumulate 5 minutes of Bracing/Holding/Grip

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Thursday – Tall Cl + Hang Cl/Cj Mod + Strongman Work
Warm Up:
Segmented Clean Pull, 5 reps x 1 set
Above Knee Hang Muscle Clean, 5 reps x 1 set
Above Knee Hang Power Clean Into Front Squat, 5 reps x 1 set – show control first, then squat
BTN Split Jerk, 5 reps x 1 set
A. Tall Clean, 1 tough rep every 30 sec x 5 minutes
B. Above Knee Hang Squat Clean Cluster 1.1.1 – work to a tough set – drop bar b/t lifts 10sec b/t lifts
C. EMOM x 15 minutes:
1st – 2 Paused Split Jerks – building per set
2nd – 4 Med Ball Cleans on to 40” Box
3rd – 100ft Farmer Carry – challenging

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