Wednesday 6-3-15

Competition Tuesday was TOOOOOUUUGH! 

Who liked that workout?!  It was a great conditioning workout no doubt.

Now, onto today, all memberships are due so make sure you’re in good standing.  Also, the new Goal Board is ready for your June Goals and the PR square is ready for you too! 

Swink Fundamentals
-Shoulder Strength

Skill/Strength:
-Find tough 3 rep on Squat Clean (15:00) (from May 18th)

5×2:00 Rounds with 1:00 rest
-5 Squat Cleans (70% of above)
With remaining time:
-5 Ring Rows
-5 Burpees

Core:
3×20 Hip Extensions

Swink Performance
-Shoulder Strength

Strength:
1-1-1-1-1-1
-Snatch, heaviest for each set (15:00) (from May 6th)

Skill:
-Bar Muscle Ups

3 Rounds for time:
-3 Bar Muscle Ups
-6 Burpees

Core:
-3×15 GHD Situps

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Last month’s PR board!  Let’s fill this month’s board UP WITH ALL THE PRs!!

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