• Ron McKinstray

Fridays wod


Buy in 20 snatches back squat 50/35 50-40-30-20-10 Power cleans 50/35 Burpees to target Pull-ups Finisher 20 snatches front squat 50/35 


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200m Row x 4 Each 20 Rounds Each 2 Deadlift 2 Hang Power Clean 2 Front Squat 2 Push Press 2 Back Squats 200m Row x 4 each Weights 42.5/30kg

Chipper Style 30 DB Hang Power Cleans 30 Lunges 30 DB Alt Snatches 30 Press Ups 30 DB Push Press 30 Cals 30 DB Bench Press 30 Sit Ups 30 DB Squats 30 Pull Ups 30 DB Deadlift 30 Burpees Weights - 22.5/

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