32 ADVANTAGE RD, HIGHETT 3190  
2013
 
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Rest Day

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Open Workout 13.2 10 Minute AMRAP 5 Shoulder To Overhead @ 115/75 10 Dead Lifts @ 115/75 15 Box Jumps @ 24″/20″

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5 x 5 Back Squat 5 x Max Ring L-Sit Between Sets Then 21, 15, 9 Reps of – Thrusters @ 95/65lbs – Burpees – 2 x Double Unders

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3 x 3 Power Clean 5 x Max Strict Ring Dips Between Sets Then 12 Minute AMRAP First complete 6 Rounds – 12 Chest To Bar Chin Ups – 6 Hang Power Cleans @ 135/95lbs Then Max Reps Muscle Ups up to 12 Minutes Then 50 Overhead Squats to Finish

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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.