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Friday 16.2

Hey everyone, we have a fun one ahead of us. Challenging, none the less, but an opportunity to be fun and FAST! 

Remember, if you’re able to, come on in at 5:30pm to do Friday Night Lights with the whole crew!  It is a Red, White and Blue theme night. So, wear any combo of the 3, just 1 color or all 3 colors…just be careful if you do all white!!

Swink Intro -Hip Mobility intro -Glute Strength intro

Skill: -Deadlift

10:00 AMRAP -15 Deadlifts -150m Row -15 MedBall Slams

Core: -3×20 Hanging Leg Raises

Swink Sweat, Fundamentals and Performance “16.2”

RX 4:00 to get: -25 Toes to Bar -50 Double Unders -15 Squat Cleans (135/85) If finished, move to 13 Cleans at (185/115) to get done in the next 4:00 If finished, move to 11 Cleans at (225/145) to get done in the next 4:00

Scaled 4:00 to get: -25 Hanging Knee Raises -50 Singles -15 Squat Cleans (95/55) If finished, move to 13 Cleans at (115/75) If finished, move to 11 Cleans at (135/95) If finished, move to 9 Cleans at (155/115)


Here we go with the Squat Cleans again!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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