32 ADVANTAGE RD, HIGHETT 3190  
April 2018
 
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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

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Rest Day

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5 Rounds – 1st Minute: 3 Muscle Snatches – 2nd Minute: 5 Strict Handstand Push Ups   Then   21-15-9 – Dead Lifts @ 225/155lbs – Cals Air Bike   Then   42-30-18 – Push Ups – Cals On Rower

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5 Rounds (Not Timed) – 8 Bent Over Barbell Rows – 16 Pistols (Alt. Legs) – Accrue 30sec L-sit   Then   4-6 Sprint Rounds – 120/100m Ski Erg – 40m Dog Sled @ 90/55lbs – 12 Burpees   **Rest As Required Between Rounds

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5-5-3-3-1-1 Push Press   Overhead Mobility Between Sets   Then   For Time – 1000/900m Row – 50 DB Snatches @ 22.5/15kg – 20 Box Jump Overs @ 24”/20” – 150 Double Unders – 10 Dead Ball Cleans @ 75/45kg

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1 Rep Max Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   10,9,8,7,6,5,4,3,2,1 (12 Minute Time Cap) – Back Squats @ 135/95lbs – Burpee-Side Jumps Over Bar   **Complete A 180 Degree Turn In Burpee-Side Jumps Each Time Over The Bar   To Finish   – Accrue 20 Hollow Rocks To Superman

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5 x 100m Sprints   **Increase intensity each sprint such that they are performed at 80%, 85%, 90%, 95% and 100%.   Then   3 Rounds – 1000m Slow Jog – 200m Fast Run   **Rest as required for full recovery between rounds.   #tracksunday