32 ADVANTAGE RD, HIGHETT 3190  
January 2016
 
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8 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 4 Strict Handstand Push Ups   Then   15 Minute AMRAP – 15 Hang Power Cleans @ 75/55lbs – 15 Front Squats @ 75/55lbs – 15 Shoulder To Overheads @ 75/55lbs

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

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30 Minutes To Find 1 Rep Max Clean And Jerk   Then   7 Rounds (20 Minute Time Cap) – 3 Clean And Jerks @ 165/105lbs – 3 Muscle Ups – 25 Double Unders   **All Movements Must Be Completed Unbroken

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Rest Day

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3 x 5 Overhead Squat   Shoulder Mobility Between Sets   Then   “Triangle Choke 2″   3 Minute AMRAP – 25 Wall Balls – 20 Burpees – Max Reps KB Swings @ 24/16kg   Rest 3 Minutes   3 Minute AMRAP – 20 Burpees – 30 KB Swings @ 24/16kg – Max Reps Wall Balls   Rest 3 Minutes   3 Minute AMRAP – 30 KB Swings @ 24/16kg – 25 Wall Balls – […]

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3 x 3 Dead Lift   5 Rep Max Weighted Push Up Between Sets   Then   4 x 800m Run   **On a running clock, start runs at 0,8,16 and 24mins.

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10 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 12/10 Cals Air Bike   Then   5 Rounds – 1st Minute: 150/120m Ski Erg – 2nd Minute: 50 Double Unders – 3rd Minute: 15 Shoulder To Overheads @ 135/95lbs

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Warm Up:   – 1000m Row   Then   30 Minutes To Find: – 1 Rep Max Back Squat – 1 Rep Max Weighted Chin Up – 1 Rep Max Weighted Ring Dip   Then   10 Minute AMRAP 10,9,8,7,6,5,4,3,2,1 – Back Squats @ 225/155lbs – Toes To Bar, Then   – Max Reps Muscle Ups In Remaining Time

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Rest Day

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Rest Day