" HOTSHOTS 19 "
-- 6 rounds for time of: --
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters
Men: 135-lb. clean
Women: 95-lb. clean
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Scaling:
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters
Men: 115-lb. clean
Women: 75-lb. clean
Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters
Men: 75-lb. clean
Women: 55-lb. clean