• Ron McKinstray

S T R E N G T H & A Quickie


Strength & A Quickie S T R E N G T H Every minute for 6 minutes 3 hang cleans, 3 power cleans, 3 squat cleans 50-65% of 1 RM Every minute for 5 minutes 2 hang cleans, 2 power cleans, 2 squat cleans 65-75% of 1 RM Every minute for 4 minutes 1 hang clean, 1 power clean, 1 squat clean 75-90% of 1 RM 3 minutes between rounds A Quickie 40 cals 30 T2B 20 Heavy Power Cleans (70/50)


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Tuesday 24/11/2020

For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips

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