• Ron McKinstray

WOAH Friday 29/05/2020

800m Run or 700m row

50 DB Power Snatches (alternating)

800m Run or 700m row

Deadlifts for total weight - see below

800m Run or 700m row

50 DB Hang Power Cleans

800m Run or 700m row

Deadlifts for total weight - see below


  • The goal with the deadlift is to lift 1500kgs in total for men or 1250 kgs for ladies. Therefore if you have a bar with 50kgs it would be 30 deadlifts for men. Ladies with 35kgs on a bar would complete 42 lifts.

  • If you only have a kettlebell or a dumbbell, change to Sumo Deadlift (wide stance) and the number of reps are capped at 60 for both men and ladies.



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