Build up to 2+1 RTM in 20min

2+1 = 2 Clean + 1 Split Jerk

-Aim for consistency in every rep
-No TNG
-Re-grip at the bottom
-No extra resting between reps

4 - 4 - 4 - 4

Technical max every set (1 rep reserve every set)

3 - 3 - 3 - 3

Technical max every set (1 rep reserve every set)

AMRAP 12

YGIG / round

@ 2 x DB 22,5/15kg

4 Devils press
7 Front Squat
4 STOH

Score is total reps per team

4 - 4 - 4 - 4

Technical max every set (1 rep reserve every set)

EMOM 16

1. 8-12 HSPU
2. 6-10 Strict T2B
3. 30m UB heavy double KB/DB front rack carry
4. 15/12 Cal Row

1a) Floor press x 8 rest 30s
1b) Weighted/banded/clapping push up x 20s AMRAP rest 90s
x 3 sets

2a) Bent over row x 8 rest 30s
2b) Chest to rings hold x 20-30s rest 90s (scale back to pronated chin over bar hold)
x 3 sets

15 min AMRAP
“Pressing Cindy”
5 strict press (you choose weight, pref unbroken each round)
10 push up
15 air squat

0-4 Ski for cals + Narrow push up hold
4-5 Rest
5-9 Bike for cals + wall sit
9-10 Rest
10-14 DB snatches 5 burpees after every 20 reps. 20/15
14-15 Rest
15-19 Row for cals + Dual kb fr.hold 16/12
19-20 Rest
20-24 Hang power cleans 40/30
24-25 Rest
25-29 Burpe over planker

WORKOUT 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest