“Hotshots 19”
6 Rounds For Time Of:
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
Run 400m
Scaled options
6 rounds for time of:
30 squats
19 power cleans 115/75
7 pull-ups
Run 400m
Or
4 rounds for time of:
15 squats
10 power cleans 75/55
5 ring rows
Run 400m
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike