AMRAP in 23 mins of:
9 Chest-to-bar Pull-ups
15 Power Cleans, 135/95 lbs
21 Air Squats
400m Plate Run, 45/35 lbs
Goal: 3+ Rounds
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 Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
This is a new addition to our hero month. A longer duration workout with reasonable reps schemes that should allow for a steady flow. Having said that, the crux of this workout is going to be the power clean. Especially after the chest to bar pull-ups. I strongly suggest breaking up the cleans early on in sets of three, no more than five, or even singles to keep moving. Keep a steady pace with the squats even consider slower for recovery here. The run is with a plate and should have you focusing on consistency with your pacing so you can get back to work on the next round.
3 rounds for quality of:
15 AbMat Sit-ups
Arms Overhead Hip Hinge Hold, 30 secs
Post Work 1x:
1min per side Banded Lat Stretch
1min per side True Hip Flexor Stretch