• Ron McKinstray

WOAH Tuesday 11/08/2020

9 min AMRAP

Run 400m/row 500m

12 hang power clean and jerk (if DB or KB single arm - 6 e/s)

48 double unders

24 alt. lunges

Rest 5 mins

For time:

30 burpee deadlifts (bar, KB or DB)

30 single arm thrusters (15 e/s - or normal thrusters if with bar)


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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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