32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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Rest Day

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Every Minute For 15 Minutes – 1 Power Clean   **Increase Weight Where Possible   Then   3 Rounds – 10 Power Cleans @ 135/95lbs – 10 Chest To Bar Pull Ups   To Finish   Handstand Walk Practice/Progressions

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6 Rounds, Alternating 90sec – 1st 90sec: 5 Back Squats (Increasing Weight) – 2nd 90sec: 8 Ring Rows   Then   4 Rounds – 1 Minute: Air Bike (Lowest RPM) – 1 Minute: Wall Balls @ 30/20lbs   **Rest 90sec Between Movements

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3 Rep Max Bench Press, Then   2 x Max Reps Bench Press @ 3RM Weight   3 x 10 Strict Pull Ups Between Sets   Then   4 Rounds x 3 Minutes – 400m Run – Max Reps Burpee-Box Jump Overs @ 24″/20″   **Rest 3 Minutes Between Rounds

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8-8-8-8 2 x DB Front Squat   5 x 20sec Weighted Planks Between Sets   Then   3 Rounds (8 Minute Time Cap) – 300m Row – 10 DB Snatches @ 35/22.5kg (Alt. Arms)   Rest 4 Minutes (From 8 Minute Mark)   3 Rounds (8 Minute Time Cap) – 20m Single Arm DB Overhead Walking Lunge @ 20/12.5kg (10m Per Arm) – 60 Double Unders

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- 1000m Slow Jog – 100m Walk – 100m Moderate-Fast Run   **Rest 1 Minute   – 900m Slow Jog – 100m Walk – 200m Moderate-Fast Run   **Rest 1 Minute   – 800m Slow Jog – 100m Walk – 300m Moderate-Fast Run   **Rest 1 Minute   – 700m Slow Jog – 100m Walk – 400m Moderate-Fast Run   **Rest 1 Minute   – 600m Slow Jog – 100m Walk – 500m Moderate-Fast Run

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20 Minutes To Work To A Heavy Squat Snatch   Then   5 Minute AMRAP – Squat Snatches @ 135/95lbs   Then   In Partners, 5 Rounds Each Of – 9 Toes To Bar – 9/6 Cals Air Bike – 3 Muscle Ups   **Alternate work/rest. Change at the end of each round.

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Rest Day

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10-10-10 Dead Lift   5 x 10 Weighted Sit Ups Between Sets   Then   12 Minute AMRAP – 3 Power Cleans @ 185/125lbs – 6 Handstand Push Ups – 9 Box Jumps @ 24″/20″

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5 Rounds (Not Timed) – 40m Dog Sled (20m Forward, 20m Backward) – 300m Ski Erg – 20m DB Front Rack Walking Lunge   Then   8 Rounds – 250m Run – 8,9,10,11…etc Burpees   **Start each round at 2min 30 intervals. Each round add one Burpee to the required total.