32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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- 1 x 800m Slow Jog – 2 x 400m Moderate Run   – 1 x 600m Slow Jog – 2 x 300m Moderate Run   – 1 x 400m Slow Jog – 2 x 200m Moderate Run   – 1 x 200m Slow Jog – 2 x 100m Moderate Run   **Rest 1 minute after each effort. Recovery walk back to starting position before each round.

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5 x 5 Back Squat   Accrue 30 Muscle Ups Between Sets   Then   “Open Workout 11.3″   5 Minute AMRAP – Squat Clean And Jerks @ 165/110lbs

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Rest Day

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Every Minute For 10 Minutes – 3 Hang Power Snatches   Then   20 Minute AMRAP – 20m Dead Ball Carry – 10 DB Snatches @ 30/20kg – 20m Dead Ball Carry – 10/8 Cals Air Bike   **250m Jog Recovery Between Rounds

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3 x 5 Push Jerk   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   3 Minutes – 25 Chin Ups – 100 Double Unders – Max Reps Wall Balls   Rest 3 Minutes   3 Minutes – 100 Double Unders – 25 Wall Balls – Max Reps Chin Ups   Rest 3 Minutes   3 Minutes – 25 Wall Balls – 25 Chin Ups – Max Reps Double Unders

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5 Rep Max, Then 2 Rep Max Front Squat   5 x Max Reps Strict Ring Dips Between Sets   Then   For Time, In Partners – 1200m Row Each – 900m Row Each – 600m Row Each – 300m Row Each   **Alternate Work/Rest

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3-3-3-3-3 Power Clean (Touch And Go)   5 x 8 Pistols Per Leg Alternating Between Sets   Then   10 Minute AMRAP – 10 Power Cleans @ 115/80lbs – 10 Burpees – 10 Box Jump Overs @ 24″/20″ (Long Edge)

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4 Rounds – 300m Slow Jog – 200m Moderate Run – 100m Fast Run – 300m Slow Jog – 200m Moderate Run – 100m Fast Run   **Rest 2 Minutes Between Rounds   #tracksunday

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5-5-5 Overhead Squat   Accrue 20 Bar Muscle Ups Between Sets   Then   For Time – 20 Overhead Squats @ 135/95lbs – 100 Double Unders – 20 Dead Ball Cleans @ 65/45kg – 100 Double Unders

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Rest Day