32 ADVANTAGE RD, HIGHETT 3190  
February 2016
 
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7 Rounds – 1st Minute: 1 Dead Lift – 2nd Minute: 10 Push Ups – 3rd Minute: 30 Double Unders   Then   10-9-8-7-6-5-4-3-2-1 – Dead Lifts @ 185/125lbs – Cal Row x 2

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

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“Open Workout 16.1″   20 Minute AMRAP – 25ft Overhead Walking Lunge @ 95/65lbs – 8 Bar Facing Burpees – 25ft Overhead Walking Lunge @ 95/65lbs – 8 Chest To Bar Chin Ups

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Rest Day

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30 Minutes To Find 1 Rep Max Snatch   Mobilise Between Sets   Then   3 Rounds 1 Minute: Max Reps Of The Complex: – 1 Dead Lift – 1 Hang Power Clean – 1 Front Squat   1 Minute: Air Bike (Lowest RPM)   **Rest 1 minute between each movement, barbell weight is 155/105lbs.

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10 Rounds – 4 Bench Press – 8 Box Jump Overs   **1 Round Every 2 Minutes   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   15 Minutes To Find 3 Rep Max Clean And Jerk   Then   7 Minute AMRAP 3,6,9,12,15…etc – Chest To Bar Chin Ups – Clean And Jerks @ 135/95lbs

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10-8-6-4-2 Back Squat   Accrue 40 Strict Handstand Push Ups Between Sets   Then   2 Rounds (20 Minute Time Cap) – 40 Wall Balls – 40 KB Swings @ 24/16 – 40 Cal Row – 40 Burpees

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

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15 Minutes To Find 1 Rep Max Power Snatch   Then   30 Power Snatches On Cadence, 1 Every 20 Seconds For 10 Minutes   Then   10 Rounds (20 Minute Time Cap) – 1 Snatch @ 185/125lbs – 2 Bar Muscle Ups – 3 Handstand Push Ups