• Ron McKinstray

WOAH Sunday 31/07/2020

100 Toes To Bar / 100 jack knives

75 Power Cleans (50/35) / 75 dumbbell or kettlebell snatch each arm

(sub any oblect weight to overhead)

50 Bar Facing Burpees or over kettlebell/dumbbell burpees



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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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