11.15.19

“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

Recent Posts

See All

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