32 ADVANTAGE RD, HIGHETT 3190  
January 2017
 
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Choose Between   “Diane”   21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups   Or   9-6-3 Dead Lift   Strict Handstand Push Up Practice And Shoulder Mobility Between Sets   Then   10 Minute AMRAP – 15 Power Snatches @ 75/55lbs – 25 Air Squats

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Rest Day

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Muscle Ups On Cadence – 2 Reps Every 20sec For As Long As Possible, Then – 1 Rep Every 20sec For As Long As Possible, Then – 1 Rep Every 40sec For As Long As Possible (Max 10 Minutes)   Then   20 Minutes To Find 3 Rep Max Thruster   3 x 90sec Planks Between Sets   Then   10 Minute AMRAP – 7,14,21,28…etc Thrusters @ 75/55lbs – 250m Run

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3 Rep Max Power Clean (Touch And Go)   5 x 15 Push Ups Between Sets   Then   2 Rounds – 15 Power Cleans @ 135/95lbs – 60 Double Unders   Rest 2 Minutes   3 Rounds – 10 Power Cleans @ 135/95lbs – 40 Double Unders   Rest 2 Minutes   6 Rounds – 5 Power Cleans @ 135/95lbs – 20 Double Unders

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“CF45″   5 x 1 Minute Max Distance Row   Then   5 x 1 Minute Air Bike (Lowest RPM)   Then   5 x 1 Minute Max Reps Burpees   **Rest 2 Minutes Between Each Effort

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7 Rounds – 1st Minute: 4 Back Squats – 2nd Minute: 6 Strict Chin Ups   Then   20 Minute AMRAP – 15 Wall Balls – 15 KB Swings @ 24/16kg – 15 Box Jumps @ 24″/20″   **Rest 30 Seconds After Each Round

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Rest Day

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2-2-2-1-1-1 Squat Clean And Jerk   5 x 10-15 Toes To Bar Between Sets   Then   4 Rounds – 1st Minute: Squat Cleans @ 165/115lbs – 2nd Minute: Bar Facing Burpees – 3rd Minute: Cals On Rower   **10sec transition between movements and 1min 20sec rest at end of each round.

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Rest Day

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5 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 40m Dog Sled @ 90/55lbs – 3rd Minute: 10 Bent Over Barbell Rows – 4th Minute: 12/10 Cals Air Bike   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest