32 ADVANTAGE RD, HIGHETT 3190  
December 2017
 
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5-5-3-3-1-1 Hang Power Clean   Then   3 Rounds – 12 Wall Balls – 6 Power Cleans @ 135/95lbs, Then   – 250m Run, Then   3 Rounds – 10 Wall Balls – 5 Power Cleans @ 135/95lbs, Then   – 250m Run, Then   3 Rounds – 8 Wall Balls – 4 Power Cleans @ 135/95lbs

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3 x 8 Push Press   Shoulder Mobility And/Or Double Under Practice Between Sets   Then   10 Rounds – 7 Toes To Bar – 35 Double Unders

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5-5-4-4-3-3 Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   12 Minute AMRAP – 100m,200m,300m,400m…etc Row – 4,8,12,16…etc Front Squats @ 135/95lbs – 4,8,12,16…etc Bar Facing Burpees

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5-5-5-5-5 Sumo Dead Lift High Pull   5 x 300m Ski Erg Between Sets   Then   20-16-12-8-4 – Dead Lifts @ 225/155lbs – Box Jumps @ 24”/20” – Ring Dips

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Rest Day

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3 x 8 Strict Press   Shoulder Mobility Between Sets   Then   15 Minutes To Warm Up/Practice Shoulder To Overhead   Then   2 Rounds – 50 Russian KB Swings @ 28/20kg – 50 Air Squats – 25 Shoulder To Overheads @ 135/95lbs

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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