- Swink Athletics
Week of June 4th
New month means new Member of the Month. But first, this week’s training:
Swink Sweat
Monday
3 Rounds For Time:
-15 MedBall Squat Cleans
-21 Calorie Row
Core:
-30 Banded Kneeling Crunches
Wednesday
EMOTM for 21:00
Min 1 – 30 Double Unders/90 Singles
Min 2 – 6 Ring Rows
Min 3 – 10 Knee Raises
Friday
20:00 partner AMRAP
-100m Run each
-80 Alt. DB Snatch, switch every 10 reps
-60 partner leg press downs, switch every 10 reps
Swink Fundamentals
Monday
Strength:
-4×5 Cleans, all 4 sets should be tough
For Time (10:00 cutoff):
-15 Squat Cleans, RX (135/95)
-21 Calorie Row
Tuesday
Each For Time:
-4×200m Runs, rest 1:00 between
-3:00 rest
-3×300m Runs, rest 1:00 between
-3:00 rest
-2×400m Runs, rest 1:00 between
Wednesday
Strength:
-3×3 Push Press, all sets tough and ending towards a 3 Rep Max
For Time (10:00 cap):
-150 Double Unders
-75 Pullups
*EMOTM including the beginning, do 5 Push Press, RX (135/95)
Friday
Skill:
-Hang Power Snatch
For Time & Weight (16:00):
(Part 1) 15-12-9-6-3
-Hang Power Snatch, RX (95/65)
-Thrusters, RX (95/65)
*For this portion, cutoff is 10:00
(Part 2) 1 Rep Max
-Hang Power Snatch
Saturday
For Max Reps with a partner:
-2:00 each for Max Box Jumps
-2:00 each for GHD Situps/V-ups
-2:00 each for Max Calories on Row
-2:00 each for 400m Run
-2:00 each for Max Burpees
**Each workout this week has a cool down so be sure to do each one**

It was all for you buddy!