Monday – 5/9/22:
“Threefer” (in class) 3 Rounds For Time: (35min cap)
35/30 Cal Bike
20 Toes to Bar
30 Hang Dumbbell Snatches 50 / 35 lb
40 Air Squats
50-ft. Single Dumbbell Overhead Lunge (Right)
50-ft. Single Dumbbell Overhead Lunge (Left)
Score: Total time.
Tuesday – 5/10/22:
Strength/skil:
EMOM x71 power clean and push jerk
*build toHeavy
“Grace”
For Time:
30 Clean and Jerks 135 / 95 lb
*Repeat from 4.16.19
Score: Total time.
Wednesday – 5/11/22:
“Going Nowhere”
24min total
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 155 / 105 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 135 / 95 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 115 / 85 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 95 / 65 lb
Score: Enter total front squat reps completed in each AMRAP.
Thursday – 5/12/22:
TBD
Friday – 5/13/22:
Strength/skill:
Every 90s x5
3 position power snatch (high hang, hang, low hang) *build to heavy.
Snatch from each position.
“Snake Eyes”
AMRAP 12:
3 Power Snatches 95 / 65 lb
3 Chest to Bar Pull-ups
3 Box Jumps (30″/24″)
6 Power Snatches 95 / 65 lb
6 Chest to Bar Pull-ups
6 Box Jumps (30″/24″)…Add 3 Reps Each Round
*mod banded c2b or ring rows.
Score: Rounds + Reps.
Saturday – 5/14/22:
“Triple 3″For Time:
3,000 Meter Row
300 Double Unders
3 Mile Run
Time Cap: 49 Minutes
Score: Total time.
