• Ron McKinstray

Monday 23/6/19


“Running Clock” 0-15 Build to a heavy clean and jerk 15-27 Amrap 8 chest2bar pull-ups or 4 bmu 12 hang squat clean thrusters 40/30 27-30 rest 30 - finish Run 400m with 20/9kgs 


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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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