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Workout of the day

Saturday 17th November

“Harper” 23:00 min AMRAP: 9 Chest to Bar Pull-ups 15 Power Cleans @ 60/40kg 21 Air Squats 400m Run with 20/15kg plate *Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire

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Friday 16th November

A) Strength.. 20 min to establish: 1RM Power Clean (T) B) Met-Con.. Death by: Burpee Box Jumps @ 24”/20” (T) MIn 1 = 1 rep, min 2 = 2 reps, min 3 = 3 reps ... C) Accessories.. Spend 10:00 min practicing: Ring work.. (T) - Support holds - Bottom of dip - Dips -

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Thursday 15th November

Met-Con.. In Teams of 3, get as far as you can in 35 min: 50 Power Snatches @ 60/40kg Straight into.. 250 Wall Balls @ 9/6kg Straight into.. 42-30-18 Deadlifts @ 100/70kg Russian twists @ 9/6kg (feet elevated off the ground) Straight into.. 42-30-18 Front Squats @ 60/40kg Toes To Bar *Med Ball must be

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