• Ron McKinstray

WOAH Friday 15/05/2020

4 rounds for time of:

30 double-unders

15 power snatches (35/25 kgs)*

10 push-ups

straight into

Run 1000m or row 1250m or AirDyne 100 cals

straight into

4 rounds for time of:

30 double-unders

15 power snatches (35/25 kgs)

10 push-ups


If you wish to perform as a Team Workout, increase the round from four to six and run 1500 m together.


*15 power snatches substitutions:

If you don’t have a bar then two dumbbells.

If you only have one dumbbell or a kettlebell then 8 snatch’s each side

If you don’t have equipment, reach down and touch the ground then jump as high as you can 15 times.



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