• Ron McKinstray

Monday 2/12/19

Warm up

2 rounds of:

5 x clean high pulls

5 x muscle cleans

5 x front squat

5 x shoulder press

All with a bar


Then warm up to weight for EMOM

10 min EMOM of :

3 power cleans and 1 push press

@ 65/75% of 1 rm power clean


Wod : “Jam Sandwich”

4 min Amrap

12 wallballs

12 calorie row

2 min rest

4 min Amrap

12 pull-ups

12 push-ups

2 min rest

4 min Amrap

12 calorie row

12 wallballs

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