Ron McKinstrayFor members that have access to a Barbell and a KB or DB
5 - 7 Rounds For Time
12 Deadlift
09 Hang Power Clean
06 Push Press
09 Back Squat
12 KBS or use a DB (Sit ups can subbed. MB Sit ups if you have MB)
WTS Men 35-40 kg - Ladies 25 - 30 kg
Scale up or down as required.
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/