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Happy Birthday Rob you can thank Sam for this, Enjoy turning 30 now the fun starts 

8am 
100 TTB 
everytime you break 5 ring dips 
time cap 12 mins 
rest 5 mins 
100 push ups 
everytime you break 10 TTB 
time cap 13 min 
9am 
Birthday Boy Rob 
60 squat snatch  
start next workout on min 10 
60 power snatch 
start next workout on min 20 
60 power snatch 
10:00 am
Clean grip OH squat 8 x 1 
Clean and jerk 8 x 1 
Pendlay row  5 x 3 

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Classes on as normal today and Saturday

But closed on Monday for Bank Holiday

Ship 9 rounds 7 squat cleans 8 burpee box jumps Extras Endurance 45 min row 25-30 s/m Gymnastics 16 min AMRAP 4 bar muscle ups 8 HSPU 16 alt DB snatch 22.5/15