• Ron McKinstray

Full On


10 min Amrap 

12/9 cal row

10 SA DB Snatch Each Arm 22.5/15

12/9.cal row

10 pull-ups (if jumping C2B)

5 minutes rest

1 Power Clean and jerk every 30 seconds 

16 rounds. 75 % of 1 RM

5 minutesrest

10 min Amrap 

12/9 cal row

10 thrusters 20/15

12/9 cal row

6 perpendicular erg over burpees


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