32 ADVANTAGE RD, HIGHETT 3190  
July 2018
 
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3 x 3 Dead Lift   Accrue 30 Muscle Ups Between Sets   Then   3 Rounds – 15 Power Snatches @ 95/65lbs – 50 Double Unders – 15 Thrusters @ 95/65lbs   **Rest 1 Minute Between Rounds

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Rest Day

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5 x 5 Push Press   Overhead, Front Rack And Wrist Mobility Between Sets   Then   11 Minute AMRAP – 5 Handstand Push Ups – 7 Box Jumps @ 24”/20” – 9 Toes To Bar

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11 Rounds, 1 Minute Each With 30sec Rest Between Rounds   Rounds Follow Intensity Levels Of: 50%, 55%, 60%…..90%, 95%, 100%   Perform For The Following Movements: – 10m Shuttle Runs – Row For Distance – Burpees   **Complete all 11 rounds of each movement before moving to the next. 3-5 minutes rest between movements.

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2-2-2-2-2 Power Clean   6 x 20sec Hollow Holds Between Sets (Upscale: Alternate Weight Plate Between Hands And Feet)   Then   5 Rounds – 7 Power Cleans @ 155/105lbs – 9 Wall Balls @ 30/20lbs   Then, Straight Into   5 Rounds – 7 Power Cleans @ 115/80lbs – 9 Wall Balls @ 20/14lbs

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10 x 3 Back Squat @ 85% Of 1RM + 10-30lbs   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   10 Minutes, In Teams Of 3 – Max Cals Air Bike   **Alternate 1 work/2 rest. Only 1 athlete works at a time.

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2 Rounds – 800m Slow Jog – 400m Moderate Run – 100m Fast Run (Rest 30sec Between Rounds)   – Rest 2 Minutes   2 Rounds – 600m Slow Jog – 300m Moderate Run – 100m Fast Run (Rest 30sec Between Rounds)   – Rest 2 Minutes   2 Rounds – 400m Slow Jog – 100m Fast Run (Rest 30sec Between Rounds)   #tracksunday

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For Time – 25 Dead Lifts @ 225/155lbs – 25 Handstand Push Ups – 25 Chest To Bar Chin Ups – 25 Dead Lifts @ 225/155lbs – 25 GHD Sit Ups (or Abmat Sit Ups) – 25 Bar Facing Burpees – 25 Dead Lifts @ 225/155lbs – 25 Box Jumps @ 24”/20” – 25 Cal Row   To Finish   Squat Clean Practice

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Rest Day

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3-3-2-2-1-1 Power Snatch   5 x 20/15 Cals Air Bike Between Sets   Then   12 Minute AMRAP 1,2,3,4,5,6…etc – Power Snatches @ 75/55lbs – Wall Balls