32 ADVANTAGE RD, HIGHETT 3190  
2015
 
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5-5-3-3-1-1 Back Squat   5 Rep Max Weighted Push Ups Between Sets   Then   20-16-12-8-4 – Goblet Squats @ 24/16kg – KB Swings @ 24/16kg – Cals On Rower

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Rest Day

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Choose 2 Or 3 Skills/Weaknesses To Work On   Then   20 Minute Partner AMRAP – 400m Run   **Alternating Work/Rest

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5-5-5-5-5 Strict Press   Muscle Up Or Chin Up Practice Between Sets   Then   5 Rounds – 10 Hang Snatches @ 95/55lbs – 15 Wall Balls   **On a running clock, start rounds at 0,3,6,9 and 12 minutes. Add 10lbs to snatch weight each round.

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1-1-1-1-1-1-1 Clean And Jerk   5 x 50 Double Unders Between Sets   Then   In Partners, 6 Rounds Each Of – 100m Sandbag Carry @ 60/30kg – 30sec: Air Bike Sprint   **Alternate work/rest, change at the end of round.

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16 Minutes – Every Odd Minute: 3 Front Squats – Every Even Minute: 9 Toes To Bar   Then   12 Minute AMRAP – 12 Back Squats @ 135/95lbs – 12 Burpee – Jumps Over Plates – 12 Cal Row

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

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30 Power Snatches On Cadence, 1 Rep Every 20 Seconds For 10 Minutes   Then   6 Minute AMRAP 3,6,9,12,15….etc – Hang Power Snatches @ 135/95lbs – Handstand Push Ups   Rest 4 Minutes   6 Minute AMRAP 3,6,9,12,15….etc – Hang Power Snatches @ 135/95lbs – Wall Balls x 2

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Rest Day

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5-5-3-3-1-1 Back Squat   5 x 8 DB Bench Rows Between Sets   Then   8 Rounds – 1 Squat Clean @ 225/155lbs – 3 Box Jumps @ 30″/24″ – 20m Dog Sled @ 135/90lbs   **On a running clock, start rounds at 0,2,4,6,8,10,12 and 14 minutes.