32 ADVANTAGE RD, HIGHETT 3190  
July 2013
 
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Warm Up 5 Rounds – 7 KB Swings – 5 Burpees Then 3 x 3 Dead Lift Accrue 30 Strict Chin Ups Between Sets Then 3 Rounds – 400m Run – 20 Toes To Bar – 20 Ring Dips

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4 x 9 Back Squat 4 x 1 Minute Planks between Sets Then 15 Minute AMRAP – 10 Power Snatches @ 115/75lbs – 50 Double Unders – 15 Burpee-Side Jumps

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5 x 5 Power Clean Accrue 30 Strict Handstand Push Ups Between Sets Then 7 Rounds – 7 Push Jerks @ 155/105lbs – 7 Box Jumps @ 30″/24″ To Finish 5 x Partner Banded Sprints

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3 Rep Max Overhead Squat Mobilise Between Sets Then For Time: 25-20-15-10-5 Overhead Squats @ 75/55lbs 5-10-15-20-25 Chin Ups

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30 Minute AMRAP – 250m Run – 10 Burpees **Rest 75 Seconds Between Rounds

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7 x 5 Back Squat Mobilise Between Sets Then “Grace” – 30 Clean And Jerk @ 135/95lbs

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Rest Day

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5 Rep Max Front Squat Then a single max set at 75% of your 5 Rep Max Accrue 30 Strict HSPU between sets Then 3 Rounds – Wall Balls – KB Swings – Prowler Sled – Box Jumps 24/20″ – Burpee 40 Seconds on 20 seconds rest at each station.

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3 x 3 Power Snatch 5 x Max L-Sits 10 Rounds – 1 Deadlift @355/225lbs – 2 Muscle Ups – 3 Handstand Push Ups (15 Minute Time Cap) Or 5 Rounds – 7 Deadlifts 225/155lbs – 7 Chest to Bar Chin Ups – 7 Push Ups

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4 x 9 Back Squat Accrue 100 Toes To Bar Between Sets Then In Partners, Alternating Work/Rest 6 Rounds Each of – Run 250m