IOQ 19.3
AMRAPCap: 20:00
AMRAP in 20 minutes
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overheads
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 - 95/65 lb
Round 2 - 135/95 lb
Round 3 - 155/105 lb
Round 4 - 185/130 lb
Round 5 - 205/145 lb (AMRAP with the remaining time)
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overheads
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 - 95/65 lb
Round 2 - 135/95 lb
Round 3 - 155/105 lb
Round 4 - 185/130 lb
Round 5 - 205/145 lb (AMRAP with the remaining time)