WORKOUT 19.2 RX’D In 8’ Window: 25 toes-to-bars 50 double-unders 15 squat cleans 25 toes-to-bars 50 double-unders 13 squat cleans If completed before 8’, add 4’: 25 toes-to-bars 50 double-unders 11 squat cleans If completed before 12’, add 4’: 25 toes-to-bars 50 double-unders 9 squat cleans If completed before 16’, add 4’: 25 toes-to-bars 50 double-unders 7 squat cleans Stop at 20 minutes.
A. STAMINA: Kipping Pull Ups 3 x Max Reps B. EMOM 2′: 1. 5 Ring Row / 10 Push Ups / 15 Squats 2. 10 DB Snatch Alternating (22’5/15kg) 3. 8/side Rotational Medball Throws 4. 8-18 Cal AB 5. Rest
A. STRENGTH: Snatch Balance 2-2-2-2-2-2 B. For time: 3-6-9-12-15-18-21 Power Snatch (50/35kg) Box Jump
A. SKILL: Kb Snatch B. AMRAP 14’: 5 Kb Snatch/each arm (24/16kg) 10m Overhead Walking Lunges (Left) 15 Burpees over the Kb 10m Overhead Walking Lunges (Right)
A. STRENGTH: Front Squat In 20’, Heavy 5 Then, 1 x AMAP @85% B. For time: 15/12/9 Strict Toes 2 Bar Kb Swing (32/24kg)
AMRAP 15’ 19 Wallball Shots 19 Cal Row
A. STRENGTH: Thruster In 20’ Reach a Heavy 5 B. For time: 21/15/9 Cal Row Thrusters (43/30kg) Box Jump Over
A. STRENGTH: Deadlift In 20’, reach a Heavy 5 Then, 1 x AMAP @85% of H5 B. EMOM 8’: 1) Max Walking Lunges 2) 8-10 Bent Row
A. STRENGTH: Kipping HSPU 20′ to Reach Max Deficit B. For time: 21/15/9 HSPU 12 Toes to bar 24 Pistols Alternating
A. STRENGTH: Squat Clean 12 x Every 75”: 2 reps @65% B. For Time: 10-8-6-4-2 Muscle Up Squat Clean (100/75kg)
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