AMRAP 20 min

9/12 cal row
5 toes to bar
10 alt. DB snatch 25/17.5kg

RPE 7 pace
Score is total reps.
1 rounds = 24/27 reps

Goal & Intensity
-The goal is to maintain a steady, sustainable pace and keep moving for the full 20 minutes.
-This workout builds aerobic endurance, consistent pacing, and smooth transitions between movements.
-It should feel like a “long engine pace”. You’re breathing hard but fully in control.
-Every round should look and feel the same: steady, repeatable, and technically clean.
RPE 7 You could push harder but deliberately don’t. You stay smooth and durable.
💡Coach’s Tip
Keep transitions tight: one deep breath and start the next movement. Every small delays adds up fast in a 20-minute AMRAP.
What We’re Aiming For
Improving sustainable work capacity, clean technique under fatigue, and pacing discipline.