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  • Aaron Osborne

Thursday 12 November 2020

1. Strength

Every 4:00 for 12:00 (3 sets)

3-2-1 Deadlifts

3 TNG reps, reset, 2 TNG reps, reset, 1 rep.

*Make a weight increase each set. First to last set should all be heavy

2. Fitness

Part A) For Time: (4:00 Cap)

12-9-6

Deadlifts (85/60kg)

Burpees Over Bar


*5:00 Rest (from 4:00 Cap. Finish early, get more rest)

Part B) For Time: (4:00 Cap)

Burpees Over Bar

Deadlifts (85/60kg)


Score = Total time of both Part A & Part B


*5:00 “rest” period will require you to perform 1 Air Squat every :05sec for the full 5:00 (60 air squats in total)

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Friday 27 November 2020

1. Fitness For Time: (35:00 Cap) A) 21-15-9-6-3 Box Jumps (24”/20”) Overhead Squats (40/30kg) 6:00 Rest Then, B) 800m Run 200 Double Unders 400m Run 50 Burpees

 
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