32 ADVANTAGE RD, HIGHETT 3190  
November 2015
 
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5-5-3-3-1-1 Overhead Squat   5 x 30sec Weighted Planks Between Sets   Then   4 Rounds – 90sec: Max Distance Row – 90sec: Max Overhead Squats @ 135/95lbs   **Rest 3 Minutes Between Rounds

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3 x 10 Stiff Legged Dead Lift   Accrue 75 Strict Ring Dips Between Sets   Then   5 Rounds (18 Minute Time Cap) – 12 Toes To Bar – 9 Wall Balls @ 30/20lbs – 6 Muscle Ups – 3 Clusters @ 155/105lbs

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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20 Minutes – Every Odd Minute: 2 Front Squats – Every Even Minute: 5 Strict Handstand Push Ups   Then   10 Rounds – 1 Minute: Row (Score For Distance)   **Rest 1 Minute Between Rounds   Or   10 Rounds – 1 Minute: Air Bike (Score For Lowest RPM Registered)   **Rest 1 Minute Between Rounds

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Rest Day

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30 Power Cleans On Cadence, 1 Rep Every 20 Seconds For 10 Minutes   **2 small weight increases after 10th and 20th rep if possible.   Then   2 Rounds – 10 x 20m Shuttle Runs With Sandbag @ 60/30kg – 20 Wall Balls – 20 Hang Power Cleans @ 135/95lbs – 20 Burpees

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5 Rep Max Strict Press, Then   5 Rep Max Push Press   Shoulder Mobility Between Sets   Then   10 Rounds – 7 Chin Ups – 14 Push Presses @ 45/35lbs – 21 Double Unders

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20 Minutes To Work On 1 Or 2 Skills/Weaknesses   Then   2 x 12 Minute AMRAPs, In Teams Of 5 Complete As Many Reps Of The Following Movements: – Burpees – Abmat Sit Ups – Sandbag Dead Lifts @ 60/30kg – Cals Row – Cals Air Bike – 10m Shuttle Runs   **Change movements at any time but only 1 team member on any movement at the one time. Rest 10 minutes between AMRAPs.

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5-5-5-5-5 Back Squat   5 x 150m Ski Erg Between Sets   Then   5 Minute AMRAP – 7 Front Squats @ 115/75lbs – 9 Box Jumps @ 24″/20″ – 11 KB Swings @ 24/16kg   Rest 3 Minutes   5 Minute AMRAP – 3 Front Squats @ 185/115lbs – 5 Box Jumps @ 30″/24″ – 7 KB Swings @ 32/24kg

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest