– STRENGTH –
7 sets of 1 @ RPE 5-8

Power Clean + Clean

*Goal = Get technical, get vertical, work on your bar path, and footwork on cleans.

– WORKOUT OF THE DAY –
“HotShots 19”

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

28 Min Cap

Intermediate Option
6 Rounds for Time of:
30 Air Squats
19 Power Cleans (115/75 lb)
3 Strict Pull-Ups
400 meter Run

Beginner Option
4 Rounds for Time of:
15 Air Squats
10 Power Cleans (75/55 lb) 
5 Ring Rows
400 meter Run

Good Score for “Hotshots 19” 
– Beginner: 35+ minutes
– Intermediate: 30-34 minutes
– Advanced: 25-29 minutes
– Elite: <24 minutes *Tips and Strategy Choose a steady, moderate pace (around 75-80% of your max pace). A fast pace out of the gate will likely lead to burn out and a poor overall score. When you complete round 1, look at the clock. Aim to complete each of the next 5 rounds at the same pace, +/- 30 seconds.