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

For time

• 60 Snatch 60kg/40kg

Every time you break a set both athletes must perform 5 burpees (synchronised) before continuing.

Work on touch & go technique for the power snatch

Find a heavyish triple

Practice the given agility drills for 20min

Run 6x200m

Rest 2min between efforts

All out!

On a running clock set to 12min perform as many reps as possible

• 1min Box jump (60cm/50cm)
• 1min KB Sumo deadlift high pull (32kg/24kg)
• 2min Box jump (60cm/50cm)
• 2min KB Sumo deadlift high pull (32kg/24kg)
• 3min Box jump (60cm/50cm)
• 3min KB Sumo deadlift high pull (32kg/24kg)

Your score is the total amount of reps performed

Bulgarian Split Squat 3x20 (10/10)

Elevate back foot on bench or weight plates. Work 10 reps on one leg and then 10 on other. Go AHAP