32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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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.

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2-2-2-2-2-2 Back Squat   5 x 12 Chest To Bar Chin Ups Between Sets   Then   For Time – 50 Wall Balls – 50 KB Swings @ 24/16kg – 50/40 Cals Air Bike – 50 KB Swings @ 24/16kg – 50 Wall Balls

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5 x 3 Push Jerk   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   3 Rounds – 21 Push Presses @ 95/65lbs – 63 Double Unders   To Finish   – 1km Row

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Rest Day

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3-3-3-3 Dead Lift   5 x 12 Ring Rows Between Sets   Then   6 Minutes – 30 Burpees – 30 KB Swings @ 24/16kg – 30 Box Jumps @ 24″/20″ – Max Reps Toes To Bar   Rest 3 Minutes   3 Minutes – 15 Toes To Bar – 15 Box Jumps @ 24″/20″ – 15 KB Swings @ 24/16kg – Max Reps Burpees