Workouts Week of 05/09/2022-05/14/2022

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.  

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