SW Active – Aug. 7

Wednesday – Cj Complex Int + MAP 10/10 – Mixed
A. Power Clean. Split Jerk. Front Squat. Split Jerk 1.1.1.1 – work to a challenging set (6-10 sets)
B. Prep
C. 10 min @ 85-90% 
5 Pullups
10 Push Press @ 45/65lbs
15 cal Ski Erg/AirBike/Bike Erg/Row
– 5 min rest
10 min @ 85-90%
1,000m Rowing
75 Russian KBS @ 16/24kg
AMRAP Double Unders in time remaining
D. After Class – Complete: Single Arm DB Row @ 40×1, 6-9 reps per arm x 5 sets, 1 min b/t – tough

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