32 ADVANTAGE RD, HIGHETT 3190  
July 2016
 
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Rest Day

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3 Rep Max, Then 1 Rep Max Of The Complex: – 1 Power Snatch – 1 Hang Squat Snatch – 1 Overhead Squat   Then   For Time – 10 Power Snatches @ 135/95lbs – 250m Run – 10 Overhead Squats @ 135/95lbs – 25 Box Jump Overs @ 24″/20″ – 10 Front Squats @ 135/95lbs – 25 Burpees

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Rest Day

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3 Rep Max (Touch And Go), Then 1 Rep Max Power Clean   Accrue 30 Muscle Ups Between Sets   Then   10,9,8,7,6,5,4,3,2,1 – Power Cleans @ 205/125lbs – Toes To Bar

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5 x 3 Push Jerk   5 x 10 Bent Over Barbell Rows (Underhand) Between Sets   Then   2 Rounds – 2 Minutes: Shoulder To Overheads @ 115/75lbs – 2 Minutes: Cals Air Bike – 2 Minutes: 20m Dog Sled @ 90/55lbs   **Rest 30sec Between Movements

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6 Rounds For Strength – 90sec: 3 Front Squats – 90sec: 50 Double Unders (45sec practice)   Then   15-12-9-6-3 (15 Minute Time Cap) – Back Squats @ 225/155lbs – Burpee – Chest To Bar Chin Ups

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3 Rep Max Dead Lift   5 x 10 Weighted Push Ups Between Sets   Then   21-15-9 – Dead Lifts @ 225/155lbs – Box Jumps @ 24″/20″   **Complete 250m Run At The End Of Each Round   To Finish   – 1000m Row   Rest 2 Minutes   – 500m Row   Rest 1 Minute   – 250m Row

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Rest Day

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5 x 3 Back Squat   Accrue 60 Chest To Bar Chin Ups or Muscle Up Progressions Between Sets   Then   15 Minute Partner AMRAP – Max Reps Clusters @ 135/95lbs   **The first athlete will complete as many Clusters as possible while their partner completes a 250m Run. When the run is completed, switch movements. Score for Cluster reps completed.

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Rest Day