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  • Ron McKinstray
    • Nov 3, 2018
    • 1 min read

Sunday Session


Sunday Session AMRAP 4 40/33 calories straight into 12 hang cleans 40/30 kgs 12 press-ups Rest 2 (increase weights) AMRAP 4 35/30 calories straight into 9 hang cleans 50/35 kgs 9 press-ups Rest 2 (increase weights) AMRAP 4 30/25 calories straight into 6 hang cleans 60/40 kgs 6 press-ups Rest 2 (increase weights) AMRAP 4 25/20 calories straight into 3 hang cleans 70/45 kgs 3 press-ups


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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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