32 ADVANTAGE RD, HIGHETT 3190  
February 2016
 
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Rest Day

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10 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 7 Bent Over Barbell Rows   Then   12 Minute AMRAP – 7 Front Squats @ 135/95lbs – 7 Shoulder To Overheads @ 135/95lbs – 50 Double Unders

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10 Rounds – 5 Hang Power Cleans – 12 x 10m Shuttle Runs   **1 Round Every 2 Minutes   Then   12 Minute AMRAP Buy In: – 120m Dog Sled @ 90/55lbs – 40 Cal Row, Then Then AMRAP In Remaining Time Of: – 15 Toes To Bar – 20 Barbell Step Ups @ 45/35lbs To 24″/20″ (Alternating Legs)

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10 Rounds For Strength – 3 Back Squats – 20sec Plank – 20 Double Unders   **1 Round Every 2 Minutes   Then   For Time, In Partners (18 Minute Time Cap) – 150 Wall Balls – 100 Burpees – 50 Box Jumps @ 30″/24″   **Alternate work/rest. Partition as required but total work must be split evenly.

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10 Rounds For Strength – 3 Dead Lifts – 6 Chin Ups – 9 Push Ups   **1 Round Every 2 Minutes   Then   5 Rounds (20 Minute Time Cap) – 15 Cals Air Bike – 15 KB Swings @ 24/16kg – 15 Cal Row – 15 KB Swings @ 24/16kg

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

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Complete As Much As Possible Of The Following: – 1st Minute: 5 Thrusters – 2nd Minute: 6 Thrusters – 3rd Minute: 7 Thrusters – 4th Minute: 8 Thrusters….etc   **Workout is finished when the required reps are not completed for any given minute. Barbell weight is 95/65lbs   Then   12 Minute AMRAP – 3,6,9,12,15…etc Overhead Squats @ 95/65lbs – 6 Bar Facing Burpees – 30 Double Unders

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Rest Day

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5 Rep Max Back Squat   Handstand Walk Practice Between Sets   Then   15 Minutes To Find 3 Rep Max Power Snatch (Touch And Go)   Then   4 Rounds – 1 Minute: Max Reps Power Snatch – 1 Minute: Air Bike (Lowest RPM)   **Rest 1 minute between each movement. Power Snatch weight increases each round: – 1st: 75/55lbs – 2nd: 105/75lbs – 3rd: 135/95lbs – 4th: 165/115lbs

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5 x 5 Strict Press   Shoulder Mobility Between Sets   Then   14 Minute AMRAP – 12 Shoulder To Overheads @ 115/80lbs – 10 Box Jump Overs @ 24″/20″ – 8 Chest To Bar Chin Ups