For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

M 43kg.
W 29kg.

Time cap: 12 minutes

Like other weeks we will be offering a 19.4 alternative workout.

“19.4 That’s not 19.4”

Partner AMRAP, 1 working at a time, break up the work however you want.

10 Min AMRAP

10 Snatch 43kg or DB Snatch 15/10kg

12 Bar Facing Burpees or Burpees

2 Minutes REST

10 Min AMRAP

10 Pull Ups or 10 Body Rows

12 Bar Facing Burpees or Burpees


Tomorrow we host the 2019 Wellington Weightlifting Championships. Lifting starts at 10am with the women’s session. Free entry to spectators, come on in and support your local lifters.