32 ADVANTAGE RD, HIGHETT 3190  
February 2018
 
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10-10-10 Dead Lift   3 x 30 Hollow Rocks Between Sets   Then   3 Rounds – 20 Power Snatches @ 75/55lbs – 15 Box Jump Overs @ 24”/20” – 10 Chest To Bar Chin Ups

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3-3-3-3-3 Back Squat   3 x 300m Ski Erg Between Sets   Then   12 Minute AMRAP – 4,8,12,16,20…etc Handstand Push Ups – 250m Run

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5 x 5 Strict Press   5 x 8 Bent Over Barbell Row Between Sets   Then   5 Rounds – 20 Wall Balls – 50 Double Unders

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5 Rounds – 800m Moderate Run   **200m Walk Recovery After Each Round   #tracksunday

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“Open Workout 18.1”   20 Minute AMRAP – 8 Toes To Bar – 10 Single Arm DB Hang Clean And Jerks @ 22.5/15kg (5 Per Arm) – 14/12 Cal Row

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Rest Day

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Every Minute For 10 Minutes Perform 1 Of The Complex: – 1 Power Clean – 1 Hang Power Clean   Then   3 Rounds – 10 Power Cleans – 10 Chest To Bar Chin Ups – 10 Push Ups   To Finish   Tabata Planks (8 x 20sec Work/10sec Rest)

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Complete At Least 3 Of The Following 4 Movements: – 1 Mile Run – 2000m/1800m Row – 150/120 Cals Air Bike – 1800m/1600m Ski Erg   **Complete in any order. Rest as required between movements.

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15 Minute AMRAP – 7 Dead Lifts – 7 Handstand Push Ups – 14 Step Ups @ 24”/20”   **Dead Lift weights increase according to the following: – 135/95lbs (2 Rounds) – 185/125lbs (2 Rounds) – 225/155lbs (2 Rounds) – 275/185lbs (2 Rounds) – 315/205lbs (Max Rounds)   Then   For Time, In Partners – 150 Burpees (Alternate 5’s)   **Alternate Work/Rest

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20-20-20 Single DB Front Squat   Accrue 30 Strict Chin Ups   Then   For Time – 30 Toes To Bar – 40 DB Snatches @ 22.5/15kg (Alt. Arms) – 50m Single DB Overhead Walking Lunge (10m Per Arm Alternating) – 60/50 Cal Row – 70 Double Unders