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Ron McKinstray
- Feb 5, 2018
- 1 min read

“GC”

Group rowing and technique warm up

Followed by

EMOM

O,2,4,6,8.......18

Row for calories 17/14

1,3,5,7,9........19

3 deadlift

1 hang power clean

1 hang squat clean into thruster

70/50 Kgs

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