• Ron McKinstray

Friday 20/11/2020


125 m / 100 m row

4 deadlift

80-100 / 55-70 kgs

8 KBS

24/16 KGS

12 BOX JUMPS

24” / 20”

12 SB Over Shoulder


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Sunday 22/11/2020

Burgener Warm-up Hang Power Snatch 5 x 3 reps Power Snatch 5 x 3 reps Heaving Snatch Balance 5 x 3 reps Squat Snatch 5 x 3 reps

Saturday 21/11/20

8min AMRAP 2 Push Press (50/30) 2 Front Squats 30 Double Unders / 60 Single Skips *+2 reps each round ———— 2 mins rest ———— 8min EMOM Min 1 - 15/12 Cal Row (45s work) Min 2 - 6 T2B + 6 Burpees ———— 2

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