32 ADVANTAGE RD, HIGHETT 3190  
June 2018
 
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4 Rounds – 400m Run – 500/450m Row – 40/30 Cals Air Bike – 500/450m Ski

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3 Rep Max Dead Lift   Accrue 40 Strict Handstand Push Ups Between Sets   Then   Tabata Dead Lift @ 185/125lbs 8 x 20sec Work/10sec Rest   Then   21-18-15-12-9-6-3 – Hang Power Snatches @ 95/65lbs – Bar Facing Burpees

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Rest Day

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3 Rep Max, Then 1 Rep Max Front Squat   5 x 10 Bent Over Barbell Rows Between Sets   Then   5 Rounds x 2 Minutes – 200/180m Ski Erg – Max Reps Wall Balls   **Rest 2 Minutes Between Rounds

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Rest Day

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3-3-2-2-1-1 Power Clean   Handstand Walk Practice Between Sets   Then   20 Minute Partner AMRAP 10,20,30,40,50…etc – Power Cleans @ 135/95lbs – Burpees – Toes To Bar   **Alternate work/rest, partition work as required.

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8 Rounds – 1st Minute: 5 Strict Chin Ups – 2nd Minute: 12 Push Ups   Then   20 Minute AMRAP – 400m Run – 40 Double Unders – 500/450m Row – 40 Double Unders   To Finish   Accrue 100-150 Hollow Rocks

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7 x 5 Back Squat @ 80% Of 1RM + 5-20lbs   4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40 Reps Total. Increase By 2-5lbs If Target Was Reached Previously)   Then   4 Rounds x 2 Minutes – 15/12 Cals Air Bike – Max DB Snatches   **Rest 2 minutes between rounds. DB weights increase each round according to the following: – 22.5/15kg – 27.5/17.5kg – 30/20kg – 32.5/22.5kg

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30 Minute AMRAP, In Teams Of 4 Of 5 – 8 Dead Ball Cleans – 9 Box Jumps @ 30”/24” – 10 Burpees – 11/9 Cals Ski Erg   **Follow your teammate in front, Indian file.   Then   – 100 Synchro Abmat Sit Ups

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6 x 20m Sprints   **1 Sprint Each Minute   Then   7 x 200m Fast Run   **1 Run Every 3 Minutes   #tracksunday