AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Power Cleans 40/30kg
20 Pull-ups

*Score = Rounds + Reps

Strength (load)

Build up to a heavy single power clean in 12 minutes.

Metcon (quality)

EMOM for 10 minutes of: 3 ”tng” Power cleans at moderate weight
(Around 65-70%)

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target

emom 6
2 snatches @light/moderate weight

rest / prepare 5 min for clean&jerks

emom 6
2 clean&jerks @light/moderate weight

3-4 sets
10+10 Single arm DB/KB Row
15 weighted hip extensions (use 16/24kg kb)
15 barbell Good mornings
15-25 american KBS @ @16/24kg
rest 2-3 min bwn

Metcon With Partner
2 sets
2 Rounds
25/20 Calorie Row
20m Double Dumbbell Walking Lunge (15/22,5kg's)
20 american kb swings @16/24kg
Alternating time with partner those 2 rounds.
4 rounds for both total.
time target 5-7 min per 2 rounds, cap 8 min.

AMRAP 12:
12 air squat
9 cal erg
6 push up

REST 3 MIN

AMRAP 6:
9 cal erg
6 burpee box jump over

REST 3 MIN

AMRAP 3:
max wall sit
*every time you break: 2 burpees

15min to work up to a heavy
3-postion Snatch (Floor/Hang/Hi-Hang)

65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +
Post AMRAP in comments. Go off your actual max of more if it’s been easy.