We are very proud of you all who took on that workout. It was long, but that never stopped you guys, congrats on a job well done!
Now time to put some time into those skills and techniques.
Swink Fundamentals -Ankle and Hip Mobility
Skill: -Clean (squat) and Jerk (split)
Strength: -Find a tough Clean and Jerk weight
-5×2 @80% from above
-3×15 Bent Over Rows, moderate
-3×1:00 High Planks, :30 right leg elevated, :30 left leg elevated
Swink Performance -Ankle and Hip Mobility
Skill: -Jerk Footwork
Strength: -5× (1 Squat Clean, 2 Front Squats, 1 Jerk) 1@80%, 1@85%, 2@90%, 1 as heavy as possible
-3×5-10 Muscle Ups, unbroken (can be done on the lower rings)
-4×1:00 Side Planks, weighted if needed (2 on the left side, 2 of the right side)
Check out our new member, Cruz!