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Wednesday 5-20-15

Again, tough day and we sure didn’t expect it to be that long. Sorry for that!

Now, as far as the schedule for Memorial Day, we’re planning for a Sunday workout, versus a Monday. This way, our officers can be there. Just a heads up…be looking for that tomorrow.

Swink Fundamentals -Shoulder Strength

Strength: -3×3 Back Squats @60%

Skill: -Clean & Jerk (Power Clean and Shoulder to Overhead)

8:00 AMRAP -10 Clean and Jerk (95/65) -30 Lateral Jumps over the barbell

Swink Performance -Shoulder Strength

Strength: -3×3 Back Squats @60%, 3 second pause at the bottom each rep

For Time: 10-8-6-4-2 -Thrusters (115/75, can be modified) -Box Jump Overs (20/16, must clear the box, not land on top, height can be modified)


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Happy to be home from college and at the gym!

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