32 ADVANTAGE RD, HIGHETT 3190  
October 2014
 
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3-3-2-2-1-1 Rack Split Jerk   5 x 8 Pistols Per Leg Between Sets   Then   15 Minute AMRAP – 10,20,30,40,50…etc Double Unders – 6,12,18,24,30…etc Wall Balls – 2,4,6,8,10…etc Muscle Ups

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16 Minutes Every Odd Minute: 7 Power Cleans (Touch And Go) Every Even Minute: 3 Strict Handstand Push Ups   Then   2 Rounds – 20 Power Snatches @ 115/75lbs – 30 Burpee – Side Jumps – 40 Cal Row

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Park Soccer!

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3-3-3-1-1-1 Overhead Squat   5 x 10 False Grip Ring Rows Or Strict Muscle Up Practice Between Sets   Then   “Open Workout 11.4″   10 Minute AMRAP – 60 Bar Facing Burpees – 30 Overhead Squats @ 120/80lbs – 10 Muscle Ups

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Rest Day

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For Time – 2.7km Run   Then, Straight Into   7 Minutes To Find 1 Rep Max Clean   To Finish   20 Minutes To Work On A Skill Or Weakness

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16 Minutes Every Odd Minute: Complex Of – 1 Push Press – 1 Push Jerk – 1 Split Jerk Every Even Minute: 30sec Plank   Then   30-15 – Push Jerks @ 135/95lbs – Toes To Bar – Cals Air Bike – 10m Shuttle Runs

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16 Minutes Every Odd Minute: 2 Sumo Dead Lifts Every Even Minute: 4 Muscle Ups   Then   20 Minute AMRAP In Teams Of 2 Or 3 – 9 Power Cleans @ 205/125lbs – 15 Box Over Jumps @ 24″/20″ – 60m Backward Sled Drag   **Alternate work/rest, partition work between teammates as needed.

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5-5-5 Back Squat   Hip Mobility Between Sets   Then   4 Rounds – 40 Wall Balls – 20 Burpees – 600m Row   **Rest 2 minutes between rounds. Burpee is completed with jump to 6″ target above max reach.

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Rest Day