• Ron McKinstray

"Stand up"


"Stand up" (team of two)

Start with a rower standing up, a barbell and sufficient weights

150 hang power cleans

400 m row

90 hang power cleans

300 m row

60 hang power cleans

200 m row

90 hang power cleans

300 m row

150 hang power cleans

400 m row

Weights -

Men 40-50-60 or 50-60-70

Ladies 25-30-35 or 30-40-50


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