• Ron McKinstray

“Down & Dirty”


In fifteen minutes build up to a heavy single squat clean Then 30 squat cleans & 70% “Down & Dirty” 10 minute Amrap 5 pull-ups 10 push-ups 15 squats 20 sit-ups  


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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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