Week of June 4th

New month means new Member of the Month. But first, this week’s training:

Swink Sweat

Monday

3 Rounds For Time:

-15 MedBall Squat Cleans

-21 Calorie Row

Core:

-30 Banded Kneeling Crunches

Wednesday

EMOTM for 21:00

Min 1 – 30 Double Unders/90 Singles

Min 2 – 6 Ring Rows

Min 3 – 10 Knee Raises

Friday

20:00 partner AMRAP

-100m Run each

-80 Alt. DB Snatch, switch every 10 reps

-60 partner leg press downs, switch every 10 reps

Swink Fundamentals

Monday

Strength:

-4×5 Cleans, all 4 sets should be tough

For Time (10:00 cutoff):

-15 Squat Cleans, RX (135/95)

-21 Calorie Row

Tuesday

Each For Time:

-4×200m Runs, rest 1:00 between

-3:00 rest

-3×300m Runs, rest 1:00 between

-3:00 rest

-2×400m Runs, rest 1:00 between

Wednesday

Strength:

-3×3 Push Press, all sets tough and ending towards a 3 Rep Max

For Time (10:00 cap):

-150 Double Unders

-75 Pullups

*EMOTM including the beginning, do 5 Push Press, RX (135/95)

Friday

Skill:

-Hang Power Snatch

For Time & Weight (16:00):

(Part 1) 15-12-9-6-3

-Hang Power Snatch, RX (95/65)

-Thrusters, RX (95/65)

*For this portion, cutoff is 10:00

(Part 2) 1 Rep Max

-Hang Power Snatch

Saturday

For Max Reps with a partner:

-2:00 each for Max Box Jumps

-2:00 each for GHD Situps/V-ups

-2:00 each for Max Calories on Row

-2:00 each for 400m Run

-2:00 each for Max Burpees

**Each workout this week has a cool down so be sure to do each one**

It was all for you buddy!