Workouts Week of 05/02/2022-05/07/2022

Monday – 5/2/22:
Strength:
Every 90s X 63 shoulder press
*build to heavy 
“Built DifferenT”
For Time: (15min cap)
30 Chest to Bar Pull-ups
3 Rounds of Dumbbell “DT”
20 Chest to Bar Pull-ups
2 Rounds of Dumbbell “DT”
10 Chest to Bar Pull-ups
1 Rounds of Dumbbell “DT”
Dumbbells: 50 / 35 lb’s
1 Round of Dumbbell “DT”:
12 Deadlifts
9 Hang Power Cleans 
6 Push Jerks  
*jumping/banded C2B. 
Score: Time  

Tuesday – 5/3/22:
 “Tri-Angle”
5 Rounds For Time: (25min cap)
20 Calorie Bike
40 Hand Release Push-ups
60 Double Unders
Score: Time  

Wednesday – 5/4/22:
“Sunny and 75” (in class) 
For Time: (27min cap) 
75 Overhead Squats 95 / 65 lb
Every 3 Minutes [Starting at 0:00]:400 Meter Run
Score: Time  


Thursday – 5/5/22:
Strength:
Every 3 minutes x5
8 back squats @ 70-75%
Every 3 minutes x5
8 bench press @75-80%
*todays sets are ALL HEAVY. 8/10 RPE. Should be hard to get 8 reps. 

Friday – 5/6/22:
Strength/skill:
 EMOM x7
1 power snatch*Build to heavy.
Focus on good hip contact and receiving position. No press outs! 
“Less & Less”
For time (16min cap) 
3 Rounds:
10 Snatches 95 / 65 lb
12 Bar-Facing Burpees 
Directly Into…
2 Rounds: 
10 Snatches 115 / 85 lb
12 Bar-Facing Burpees 
Directly Into…
1 Rounds: 
10 Snatches 135 / 95 lb
12 Bar-Facing Burpees 
Score: Total Time 

Saturday – 5/7/22:
“ETA”For Time:
50 Box Jump Overs (24″/20″)
1,000 Meter Row
50 Wallballs 20 / 14 lb to 10/9-ft.
10 Rope Climbs (15-ft.)
50 Wallballs 20 / 14 lb to 10/9-ft.
1,000 Meter Row
50 Box Jump Overs (24″/20″)
Score: Total time.