20-minute AMRAP

1-2-3-etc. Rounds of:
12 Deadlifts @ 70/47.5kg
9 Hang power cleans
6 Shoulder to overheads
+
2-4-6-etc. Rounds of:
5 Pull-ups
10 Push-ups
15 Air squats

Flow.
1 Round of 12 DL, 9 HPC, 6 STOH + 2 Rounds of 5 pull-ups, 10 push-ups, 15 air squats
THEN
2 Rounds of 12 DL, 9 HPC, 6 STOH + 4 Rounds of 5 pull-ups, 10 push-ups, 15 air squats
Etc.

Strategy. This AMRAP is an ascending ladder of two separate, classic combinations. It’s a longer AMRAP, so you want to ensure you pick a pace that allows you to continuously keep working without the need for too much rest.
Plan your breaks on the barbell and stick to it:
Deadlift: 11+1 OR 7+4+1
Hang power clean: unbroken, 8+1, OR 5+3+1
STOH: unbroken as much as possible
As the rounds increase, you want to be able to stick to your game plan, so pick the set breakdown that best fits your bar cycling ability.
Make the goal of unbroken pull-ups, and fast, but steady through each set of air squats. The push-ups will be the movement where you need to be smart and recognise what your capacity is. Only keep unbroken sets if you know you won’t burn out. When in doubt, break the push-ups a little before you think you have into a couple of quick sets.
Do your best to stick to your game plan and your pacing as the rounds increase and you get deeper into the AMRAP.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).
Debrief.
– How was your pacing? Were you able to keep to your plan as the workout progressed?
– Did you pick the right approach on the barbell? Would being more conservative have benefitted you more?
– Could you keep the transitions fast in gymnastics?
– How would you pace/break things differently if you needed to repeat this workout and improve your score?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Barbell → @ 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Pull-up → Ring row
Push-up → Incline push-up