HOTSHOTS 19

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS
A. 4 Rounds
3 Ring Swings + 1 Pull to Hip (rest after pull)
3 Floor Kip Transitions
3 Kipping Ring Dips

B. E3M15M
1 Strict Muscle Up + 2-5 Kipping Muscle Ups
15 HSPU
15 T2B

C. 5 Super Sets
5 Strict HSPU
*go to deficit if easy. Scale w/ skullmats as needed
5 Strict T2B

OLYMPIC WEIGHTLIFTING
"A. 4 x 1 Muscle Snatch + 1 Power Snatch
+ 1 Snatch (reset bw mvmts w/ minimal rest)(building) "

B. Snatch
2x3 @ 60%, 2x2 @ 70%, 1x2 @ 80% (sets x reps, not tng)
5x1 @ 83+ (build to heavy single - no more than 2 misses)
then 5 singles @ 80% of today's best

C. 5 x 1 Snatch Pull to explode @ 105%

MetCon

CLASS

6 Rounds for Time:
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400m Run
*40min time cap
On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
Learn more here:
https://hotshots19.crossfit.com/