32 ADVANTAGE RD, HIGHETT 3190  
October 2017
 
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6 Rounds – 1st Minute: 10 Toes To Bar – 2nd Minute: 8 Box Jump Overs @ 24″/20″   Then   15 Minutes To Find 1 Rep Max Power Clean   Then   4 Sprint Rounds – 150m Ski Erg – 10 Power Cleans @ 135/95lbs – 30 Double Unders – 10 Chin Ups   **On a running clock, start rounds @ 0,5,10 and 15mins.

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5-5-5-5-5 Back Squat   5 x 12 DB Snatches Between Sets (6 Per Arm Alternating, Unbroken)   Then   3 Rounds – 400m Run – 15 Front Squats @ 135/95lbs – 15 Burpee-Side Jumps Over Bar

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5 Rounds (Not Timed) – 10 DB Strict Press – 10 Inverted Bar Rows – 150 Sprint Row   Then   For Time – 30 Muscle Ups (10 Minute Time Cap)   Then   For Time, In Partners (12 Minute Time Cap) 80-60-40 – Wall Balls – KB Swings @ 24/16kg   **Alternate work/rest. Partition required work into 4 equal sets each round.

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5 Rounds – 500m,400m,300m,200m,100m Fast Run – 100m Slow Jog – 500m,400m,300m,200m,100m Moderate Run – 100m Sprint   **Rest 2 Minutes Between Rounds   #tracksunday

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Every Minute On The Minute For 9 Minutes Following The Pattern: – 1st Minute: 5 Thrusters – 2nd Minute: 5 Thrusters – 3rd Minute: 5 Thrusters – 4th Minute: 4 Thrusters – 5th Minute: 4 Thrusters – 6th Minute: 4 Thrusters – 7th Minute: 3 Thrusters – 8th Minute: 3 Thrusters – 9th Minute: 3 Thrusters   **If Thrusters are completed unbroken then weight increases by 5lbs.   Then   10 Minute AMRAP 3,6,9,12,15…etc – […]

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Rest Day

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2-2-2-1-1-1 Power Snatch   3 x 300m Ski Erg Between Sets   Then   For Time – 30 Power Snatches @ 75/55lbs – 90 Double Unders – 30 Toes To Bar – 90 Double Unders – 30 Power Snatches @ 75/55lbs

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5 Rounds (Not Timed) – 15,12,9,6,3 Front Squat – 10 Chest To Bar Chin Ups   **Front Squats should be unbroken and increasing in weight each round.   Then   3 Rounds, In Partners – 300m/270m Row Each – 250m Run Each – 20/16 Cals Air Bike Each   **Alternate Work/Rest After Each Movement

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3 Rep Max, Then 1 Rep Max Dead Lift   5 x 20 Hollow Rocks Between Sets   Then   21-15-9 – Hang Power Cleans @ 165/115lbs – Wall Balls @ 30/20lbs   Rest 3 Minutes   – 50 Burpees

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5 x 3 Push Jerk   Shoulder Mobility Between Sets   Then   7 Minute AMRAP – 6 Shoulder To Overheads @ 135/95lbs – 5 Box Jumps @ 30″/24″   Rest 3 Minutes   – 1000m Row