Friday 8-21-15

Friday is here and only 1 more day until our meeting on Saturday at noon. We will be going over nutrition, mindset and focus going into our second month of nutrition challenges.  If you are free, please come on out. Anyone is welcome and we encourage those of you to bring friends or family members that may be interested.

Also, we still have class that morning, 9:45am partner workout. Be there as well.  We always have a good time! 

Swink Sweat
Skill:
-Running

-4×800m Runs, rest as needed between efforts.

Swink Fundamentals
-Shoulder Strength

Skill:
-Power Snatch

For Time:
-800m Run
-21 Power Snatch
-800m Run
-15 Power Snatch
-800m Run
-9 Power Snatch

Core:
-3×20/side Russian Twists

Swink Performance
-Shoulder Strength

Strength:
-12:00 to build to a heavy Snatch Complex (1 Power Snatch, 2 OHS, 1 Squat Snatch, all unbroken)
-2×1 @90% of above

For Max Reps:
-1:00 Max Double Unders
-2:00 Max Burpees
-1:00 Max Double Unders

Core:
-3×20/side Russian Twists

image

Cass in mid-flight!

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