Ron McKinstray3 Rounds:
7 Minute AMRAP:
20 DB Hang Power Snatch (Alternating)
(sub - barbell @ 40/25 kgs - obviously not alternating)
(sub - bodyweight - jump and touch a mjark on a wall one foot higher than you can reach)
30 Sit Ups
Rest 3 Minutes between Rounds
For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi
Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings
