32 ADVANTAGE RD, HIGHETT 3190  
April 2018
 
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4 x 9 Back Squat @ 70% Of 1RM   4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total)   Then   For Time – 50/45 Cal Row – 20 Burpee Box Jumps @ 24”/20” – 100 Double Unders – 10 Muscle Ups – 25/23 Cal Row – 10 Burpee Box Jumps @ 24”/20” – 50 Double Unders – 5 Muscle Ups

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3 Rounds – 800m Slow Jog – 400m Moderate Run – 200m Fast Run – 100m Slow Walk Recovery – 100m Sprint   **Full Recovery Between Rounds (Approx. 4mins)   #tracksunday

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Saturday Work To 1 Rep Max Power Snatch And 1 Rep Max Squat Snatch   Choose 1 Skill To Work On Between Sets   Then   “Fran”   21-15-9 – Thrusters @ 95/65lbs – Chin Ups

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Rest Day

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10-10-10 Bench Press   10-10-10 Back Rack Step Lunge Between Sets   Then   10 Rounds – 10 Wall Balls – 150m Sprint Row   **Start Rounds @ 2 Minute Intervals

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“Tama”   For Time – 800m Single Arm Barbell Farmer’s Carry @ 45/35lbs – 31 Toes To Bar – 31 Push Ups – 31 Front Squats @ 95/65lbs – 400m Single Arm Barbell Farmer’s Carry @ 95/65lbs – 31 Toes To Bar – 31 Push Ups – 31 Hang Power Cleans @ 135/95lbs – 200m Single Arm Barbell Farmer’s Carry @ 135/95lbs   Lest We Forget

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5 x 3 Strict Press   5 x 10 Ring Rows Between Sets   Then   7 Rounds – 7 Box Jumps @ 30”/24” – 7 DB Push Jerks @ 2 x 30kg/20kg   To Finish   – 1km Row

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3 x 5 Back Squat   Movement Prep./Practice For Workout Between Sets   Then   25 Minute Partner AMRAP   Each Partner Completes (All 3 Movements): – 15 KB Swings @ 24/16kg – 50 Double Unders – 15/12 Cals Air Bike, Then   Each Partner Completes (All 3 Movements): – 15 KB Swings @ 24/16kg – 50 Double Unders – 15/12 Cals Ski Erg   **Alternate Work/Rest

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Morning Session   20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   Or   Afternoon Session   For Time 10,9,8,7,6,5,4,3,2,1 – Run x 100m – Burpees   **Run pace is slow and controlled.   #tracksunday

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Every 90sec For 10 Rounds Perform 1 Of The Complex: – 1 Power Clean – 2 Front Squats   Then   3 Rounds – 10 Clean And Jerks @ 135/95lbs – 10 Chest To Bar Chin Ups   To Finish   Accrue 20 Bar Muscle Ups