Amrap 15
5 ring mu
15 wall ball da 12kg target 2.5m
50 du
From 15' to 23'
Trova il massimale del complex
Squat clean+hang squat clean+Front squat+push jerk

3x wall walk
30 leukaa
30 tuplaa
3x wall walk…

A)
1. 200 m run
2. Rest
B)
15 sdhp 24 kb
12 push up
C)
1. 12 step walking lunge 24 kb
2. 16 sit ups
D)
1. 10 db snatch 25 kg
2. 10 squat 24 kb

1 min rest betwee emoms

DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

Snatch balance 6 x 2

Start barbell.

20 Min

• 30/60/90/120…. Sec Erg @ 85%
• 10 Thrusters 2x17.5kg DB

Trap Bar deadlift 5RM

12 min AMRAP
20 DU
4 Box over burpee (60 cm/ 50 cm)
20 DU
8 wall ball (9 kg/ 6 kg)

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
period

VARIATIONS:

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

For time:
6 rounds
20 Jumping lunge
10 m inch worm
20 Ground to overhead (plate 10 kg/ 5 kg)

Time cap 20 minute