32 ADVANTAGE RD, HIGHETT 3190  
March 2013
 
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3 x 8 Press 5 x 8 Pistols per leg or 5 x 90 Second Double Under practice between sets Then 3 x 5 Minute AMRAP Rest 1 Minute between rounds – 9 Push Jerk @ 135/95lbs – 12 Wall Balls – 15 KB Swings @ 24/16kg Score for total rounds, Start next round where you finished the previous one

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5 Rounds – 450m Sand Run – 150m Swim – 130m Hill Ascent/Descent

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3 x 3 Front Squat 5 x max L-sit between sets Then 3 Rounds – 15 Front Squats @ 135/95 – 15 Toes To Bar – 150m Shuttle Run (10 x 15m)

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Rest day.

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Open workout 13.1 17 min AMRAP 40 Burpees 30 Snatch @75/45lbs 30 Burpees 30 Snatch @135/75lbs 20 Burpees 30 Snatch @165/100lbs 10 Burpees Max rep Snatch @210/120lbs

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5 Rep Max Back Squat 5×10 Ring Row between sets Then 15min partner workout scored for total distance Prowler Push, alternating work/rest Both athletes must perform 5 Burpees at the start of each minute.

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5 Rep Max Strict Press Then 2 Sets x Max Reps of Push Press @ your 5RM 3 Rep Max Weighted Strict Chin Up Between Sets Then “Helen” 3 Rounds – 400m Run – 21 KB Swings @ 24/16kg – 12 Chin Ups

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3 x 3 Deadlift 3 x 60 Second Plank Hold Then 13 Minute AMRAP – 13 Power Cleans @115/75lbs – 13 Wall Balls 20/14lbs Then 50 Overhead Squats to Finish

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Warm Up Stretch and run Then 20 Minute AMRAP – Partner hill sprints

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5 x 3 Back Squat 5 Rep Max Weighted Push Up between Sets Then 400m Run 3 Rounds x – 12 Back Squats @135/95lbs – 12 Push Ups 400m Run 3 Rounds x – 12 Kettlebell Swings @32/24kg – 12 Chin Ups 400m Run 3 Rounds x – 12 Thrusters @95/65lbs – 12 Toes To Bar