• Betsy

Tuesday 2-23-16

The first Open is only a few days away, get excited! We sure are. If you haven’t yet, head over to and get yo butt signed up!

Remember that Thursday we will be watching the reveal live at the gym, which releases at 7pm. Come on up to watch with us, strategize with us and do the “ahhhhh man” with us.

Competition Tuesday Swink Fundamentals & Performance -T-Spine Mobility -Hip Mobility

Strength: -3×8 Romanian Deadlift

12:00 AMRAP -5 Deadlifts (225/185) -10 WallBalls -15 Box Jumps (24/20)

Pullup Strength: -Tabata Barbell Curls

Swink Barbell Technique: Slow-Pull Snatch (5 sec to mid-thigh) + Hang Power Snatch (mid-thigh) + Snatch Balance -4 x (1+1+1)

Hang Snatch (knee) -3RM; 95%x3, 90%x3 (% of RM)

Snatch Pull -90%x4, 2×4 @95%

Snatch Lift-Off -100%x4, 105%x4, 110%x4

Back Squat -62%x10, 72%x8, 77%x6, 65%x10, 74%x8, 79%x6


Michael says, “you BETTA sign up”

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