Wednesday 12-4-13

What a night of lifting! Since we’ve had two days in a row of heavy lifts, we are taking the day of from maxing. So, we have deadlifts, press (strict and/or push) and back squats. Today was originally planned for squat clean max, however, seeing as how we hear a lot of you saying you are sore, we’ll take the day off from the lift. Instead, we will work the skill of a squat clean so come Friday, you’ll be able to nail it!

Swink Fundamentals -Shoulder Strength/Mobility

-15:00 Skills on Squat Clean

For Time: -20 Strict Press (45/35) -20 Air Squats -20 Push Press -20 Air Squats -20 Sumo Deadlift High Pull -20 Air Squats -20 Power Cleans -20 Air Squats

Swink Performance -Shoulder Strength/Mobility

-15:00 Skills on Squat Clean

10:00 AMRAP -5 Thrusters (95/65) -10 Front Rack Lunges -20 Double Unders

Whose ready?! Embroidered X on the hood. Reflective lettering to shine at night. 1/4 zip hood for ease of on and off. What’s not to love?!