1/10/22- Give me 3

 

AMRAP 9: 3 Hang Power Snatches (75/55) 3 Burpee Pull-ups 6 Hang Power Snatches (75/55) 6 Burpee Pull-ups 9 Hang Power Snatches (75/55) 9 Burpee Pull-ups … [Add 3 Reps Per Round]

Tuesday 

Shake Weight

For Time: 30 Dumbbell Thrusters (50/35)’s 50/35 Calorie Echo Bike 150 Double Unders

Wednesday 

Rowing DT

5 Rounds: 30/21 Calorie Row 1 Round of “DT” Rest 2 Minutes Between Sets Round 1: (185/135#) (84/61 kg) Round 2: (165/115#) (75/52 kg) Round 3: (155/105#) (70/48 kg) Round 4: (135/95#) (61/43 kg) Round 5: (115/85#) (52/38 kg) DT 12 Deadlifts 9 HPC 6 Jerks

Thursday

Swole Sesh

Reps of 10-9-8-7-6-5-4-3-2-1: Strict Pull-ups Dumbbell Bench Press on MB(50/35)’s After Each Set: 400' Farmers Carry (50/35)’s

Friday 

Cardio for Days

2 rounds For Time: 1 mile / .75 mi Bike 1k / 800m Row 800m Run Every 3 Minutes [Starting @ 0:00]: 25 Air Squats

Saturday 

Double Deuce

AMRAP 22: 22 Box Jump Overs (24″/20″) 22 Wallballs @wallball(20/14) (10/9ft.) 22 Handstand Push-ups 22 Dumbbell Burpee DL's (50/35#)