“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
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows
A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP