32 ADVANTAGE RD, HIGHETT 3190  
December 2013
 
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3 x 8 Strict Press 5 x 8 False grip ring rows between Sets   21-15-9 – Burpees – Toes to bar *300m row between rounds   Tabata Hollow Rocks to finish

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6 Rounds – 1 Hill Sprint – 5 Burpee Broad Jumps – 10 KB Swings 24/16kg – 15 Sit Ups

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Deadlift to 3rm   Warm up push press between sets   5 rounds 10 power cleans 115/75 10 chinups 10 Push Press 115/75

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Back squat 3×5   Mobility between sets   15 min amrap 400m Run 25 wall balls 50 double unders

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Rest Day

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5 Rep Max Push Press   Then   2 Rounds – 12 Thrusters @ 115/75lbs – 12 Toes To Bar – 12 Box Jumps @ 30″/24″ – 12 KB Swings @ 32/24kg – 12 Abmat Sit Ups – 12 Burpee-Side Jumps – 12 Overhead Squats @ 115/75lbs – 12 Ring Dips – 12 Chin Ups – 12 Wall Balls – 12 Cal Row – 12 Handstand Push Ups   **Rest 2 Minutes Between Rounds

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20 Minutes To Find 3 Rep Max Dead Lift   Then   10 Minutes To Find 1 Rep Max Power Clean   Then   25 Minute Partner AMRAP – 120 Double Unders – 60 Wall Balls @ 30/20lbs – 30 Power Cleans @ 155/105lbs – 15 Muscle Ups   **Alternate Work/Rest As Required

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5 x 3 Back Squat   Mobilise Between Sets   Then   10-8-6-4-2 – Back Squat @ Bodyweight – 100m Run After Each Set   Rest 2 Minutes   – 50 Burpees   Rest 1 Minute   – 50 Cal Row

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Rest Day

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3 x 5 Sumo Dead Lift   Then   “Choose Your Girl”   Merry Christmas!