“Hotshots 19″

“Hotshots 19″

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

**this can be done with a partner**

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8-30

Strength:
15 min to find your max bear complex

Partner WOD:
11 min time cap
4x200m relay with wallball
-then in remaining time-
AMRAP
25 wallball sit-ups
25 burpee box overs

8-29

Strength:
20 min to find a 5rm bench or floor press

WOD:
14 min
Even: 5 DL 225/155 comp 275/185 or higher
Odd: rx 10 box jumps 24/20 comp 12 box jumps 24/20

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8-28

Strength:
5 sets @75% of 1RM clean
High hang clean + Clean

WOD:
3 RDS
10 OHS 95/65
400m Run
20 HR push ups

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8-27

Strength:
8 sets:
Strict press + push press

WOD:
3 RDS:
30 sec KB swings 53/35
30 sec rest
30 sec jump squats
30 sec rest
30 sec push press 95/65
30 sec rest
30 sec sit ups

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8-26

Strength:
5 sets: 2 Snatch DL + Snatch @75%

WOD:
10 min AMRAP:
10 power snatch 95/65
10 burpees
10 pull ups

8-25

Strength:
Back Squat:
5@70%
5@80%
2@85%
3@90%
1@100+

WOD:
5-4-3-2-1
Squat Cleans 155/105
*40 DU’s between each set*

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