32 ADVANTAGE RD, HIGHETT 3190  
January 2018
 
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Every Minute For 10 Minutes – 2 Power Snatches   Then   7 Rounds – 7 Power Snatches @ 75/55lbs – 7 Bar Facing Burpees   To Finish   Tabata Planks (8 x 20sec Work/10sec Rest)

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3 x 5 Strict Press   Accrue 30 Strict Chin Ups Between Sets   Then   20 Minute AMRAP – 500m Row – 25 Push Ups – 20m Single Arm DB Overhead Walking Lunge (10m Per Arm)   **DB weight increases each round according to the following: – 22.5/12.5kg – 25/15kg – 27.5/17.5kg – 30/20kg…etc

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5-5-5-5-5 Back Squat   5 x 8 Bent Over Barbell Rows Between Sets   Then   3 Rounds – 1 Minute: Double Unders – 1 Minute: Wall Balls @ 30/20lbs – 1 Minute: Cals Air Bike   **Rest 1 Minute Between Each Movement

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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3 Rep Max DB Hang Power Snatch (Each Arm)   Accrue 30 Muscle Ups Between Sets   Then   For Time – 500m/450m Row – 40 DB Snatches @ 22.5/15kg (Alt. Arms) – 500m/450m Row – 30 DB Snatches @ 27.5/17.5kg (Alt. Arms) – 500m/450m Row – 20 DB Snatches @ 32.5/22.5kg (Alt. Arms) – 500m/450m Row – 10 DB Snatches @ 37.5/25kg (Alt. Arms)

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4 Rounds, In Teams Of 4, 2 Pairs (35 Minute Time Cap)   1st Pair Completes: – 60 KB Swings @ 24/16kg – 50/40 Cal Row – 40 Burpees   Concurrent With Second Pair, Who Completes: – 60 Toes To Bar – 50/40 Cals Air Bike – 40 Box Jump Overs @ 24”/20”   Then, As A Team Of 4 – 400m Run Together   **Upon completion of Run, First and Second Pair Switch Movements […]

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20 Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes   Then   3 Rounds x 2 Minutes – 30 Wall Balls   Rest 2 Minutes, Then   3 Rounds x 2 Minutes – 30 Step Ups @ 24”/20”

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3-3-3-3-3 Bench Press   5 x 12 Chest To Bar Chin Ups Between Sets   Then   5 Sprint Rounds – 120m Ski Erg – 15 Bench Presses @ 115/75lbs – 12 x 10m Shuttle Runs   **On a running clock, start rounds @ 0,4,8,12 and 16mins.

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5 Rounds (Not Timed) – 15 Inverted Rows – 50 Double Unders – 40m 2 x DB’s Front Rack Walking Lunge – 20 Hollow Rocks   Then   6 Rounds – 25 Burpees   **Start rounds @ 0,3,6,9,12 and 15mins. Rest after completion of Burpees up to start of next round.

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10-8-6-4-2 (Not Timed) – Dead Lift – Strict Handstand Push Ups   Then   4 Rounds – 15 KB Swings @ 32/24kg – 15 Box Jumps @ 30”/24” – 15 Cal Row