• Ron McKinstray

"Monday Triple"


A. "Hardball"

20 secs ON 20 secs OFF

AMRAP front slams

20 secs ON 20 secs OFF

AMRAP rear slams

B. "The Measure"

3-6-9-12-9-6-3 reps of:

squat clean 60/40 kgs

bar facing/over burpees

8 minute AMRAP

C. "Four"

FOUR ROUNDS FOR TIME

10 Russian box step each leg

rest 30 secs

8 SA DB strict press each arm

rest 30 secs

100m waiter/farmer walk - swap hold at 50m

lighter DB = waiter heavy KB = farmer

rest 30 secs


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