• Ron McKinstray

“It Builds”


A. Take ten minutes to build to a heavy front squat B. Every 2 minutes, for 12 minutes (6 sets) Front squat x 3 reps @ 80-92% of 1 RM C. “It builds” As many reps as possible in 12 minutes 3 hang squat cleans, 3 burpee box overs 6 hang squat cleans, 6 burpee box overs 9, hang squat cleans, 9 burpee box overs Then 12, 15, 18... M 60 kgs L 40 kgs  


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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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