32 ADVANTAGE RD, HIGHETT 3190  
September 2018
 
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- 3 x 400m Moderate Run (Every 5 Minutes)   – 3 x 200m Fast Run (Every 4 Minutes)   **Each effort leads into the next without any extra rest time.   #tracksunday

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1 Rep Max Squat Snatch   Then   “Jackie”   For Time – 1km Row – 50 Thrusters @ 45lbs – 30 Chin Ups

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For Time, In Teams Of 3   – Accrue 100/70 Cals On Air Bike, Then   3 Rounds Each Of – 20 Sit Ups – 10 DB Box Step Overs @ 2 x 22.5/15kg to 20”, Then   – 750m Run As A Team Carrying 2 Medicine Balls @ 20/14lbs, Then   3 Rounds Each Of – 20 DB Squats @ 2 x 22.5/15kg – 10 Get Ups, Then   – Accrue 100/70 Cals On […]

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10-8-6-4-2 Bench Press   5 x 8 Bent Over Barbell Rows Between Sets   Then   3 Rounds – 25/20 Cal Row – 25 Push Ups – 25 Russian KB Swings @ 32/24kg

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2-2-2 Power Clean   Then   “Grace”   For Time – 30 Clean And Jerks @ 135/95lbs   To Finish   2 x 30/24 Cals Air Bike   **Rest As Needed Between Efforts

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5+ Rounds (Not Timed) – 6 Strict Chin Ups – 2 KB Turkish Get Ups (1 Each Arm) – 40 Double Unders   Then   15 Minute AMRAP – 10m Single DB Overhead Walking Lunge @ 22.5/15kg (Right Arm) – 8 Burpees – 10m Single DB Overhead Walking Lunge @ 22.5/15kg (Left Arm) – 8 Toes To Bar

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“Kelly”   5 Rounds – 400m Run – 30 Box Jumps @ 24”/20” – 30 Wall Balls   To Finish (Optional)   3 Rep Max Front Squat

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Rest Day

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4 x 10 Strict Press   Accrue 50 Ring Rows Between Sets   Then   For Time – 500m Row – 12 DB Facing Burpees – 50 DB Snatches @ 22.5/15kg – 12 DB Facing Burpees – 500m Row – 12 DB Facing Burpees – 50 DB Snatches @ 22.5/15kg – 12 DB Facing Burpees – 500m Row

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Rest Day