4/18/22- SnatchFu

 RUN CHALLENGE :

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10-minute AMRAP of: 3 wall walks 6 cal echo bike 9 alt. DB snatch 50/35

Tuesday 

Adam´s Apple

2rds for time 25 front squats 25 power cleans 25 front rack lunges Barbell Weight 135/95

Wednesday 

SNAKE BITE Reps of 10-1 (down by 1's) Double DB Shoulder to OH 50+ / 35+ Reps of 20-2 (down by 2's) Pull-ups *alt between the 2 movements

Thursday 

AMRAP for Days

2-minute AMRAP of: 10 burpees 25 air squats 50 DU Rest 2 minutes 3 minute AMRAP of: 10 burpees 25 air squats 50 DU Rest 3 minutes 3 rounds for time 10 burpees 25 air squats 50 DU * 10 Minute time Cap

Friday 

Need for Speed

5 Rounds for time of: 15 SDHP 135/95 400m run *rest 2 minutes between each rd **Score is total time with rests built-in
Saturday 

Cannonball Run

15 Minute AMRAP 30' HS walk 20 KBS 70/53 10 goblet squats 70/53 5 TTB *each round add 5 reps to your TTB *At 8 minutes run 600m

MURPH TRAINING DAY 9: 1 mile Run Rest 4 MIn 1 Mile Run