32 ADVANTAGE RD, HIGHETT 3190  
August 2013
 
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5 x 5 Push Jerk 5 x 10-15 Toes To Bar Between Sets Then 5 Rounds x – 10 Chin Ups – 10 Shoulder to Overhead @ 95/65lbs – 30 Double Unders To Finish Accrue 50 Strict Ring Dips and 50 Pistols. Break Them Up As You Like.

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3 x 3 Dead Lift 5 x 90 Second Plank Between Sets Then 5 Rounds x 3 Min AMRAP – 3 Power Cleans @ 135/95lbs – 6 Push Ups – 9 Air Squats **Rest 1 Minute Between Rounds

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5 x 5 Back Squats 5 x 10 Strict Chin Ups between sets Then 25-20-15-10-5 – Wall Balls 5-4-3-2-1 – Muscle Up Then Accrue 50 Overhead Squats

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Rest Day

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1 + 1 + 1 Power Snatch, Overhead Squat, Full Snatch Then 15 Minute AMRAP – 5 Power Snatch @135/95lbs – 5 Overhead Squats @135/95lbs – 5 Chest to Bars – 5 Ring Dips – 20 Double Unders

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Rest Day

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3 Rep Max Thruster 5 Rounds x – 500m Row – 7 Thrusters @135/95lbs Then 6 x Partner 250m Sprints

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3 x 3 Deadlift 5 x Max L-Sits between Sets Then 10 Minutes to find a 1 Rep Max Power Clean Then 30 Burpee Muscle Ups for Time If you can’t do Muscle Ups choose one of the scaled workouts off the board.

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10 Rep Max Back Squat 5 x Max sets of Toes to Bar Between Sets Then 5 Rounds x – 7 Squat Cleans @ 155/105lbs – 10 KB Swings 32/24kg – 7 Box over Jumps 24/20″

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5 x 3 Strict Press 5 x 8 Pistols / Leg (between sets) Then 4 x 4 Minute Rounds – 10 HSPU – 10 Chin Ups – 10 Wall Balls – 10 x 10m Shuttle Run – Max Burpees Jump on to plate up to 4 Minutes ** Rest 2 Minutes between Rounds