32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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For Time – 250m Run – 25 Toes To Bar – 5 Dead Lifts @ 185/125lbs – 250m Run – 15 Toes To Bar – 15 Dead Lifts @ 185/125lbs – 250m Run – 5 Toes To Bar – 25 Dead Lifts @ 185/125lbs – 250m Run   Then   3 Rounds – 20m Handstand Walk (5m Blocks) – 30 Step Ups @ 24”/20” (Alt. Legs)

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3 x 3 Back Squat   Accrue 30 Strict Chin Ups Between Sets   Then   3 Rounds – 50 Double Unders – 20 Wall Balls   Then   7 Minute AMRAP 2,4,6,8,10…etc – Burpees – Cals On Rower x 2

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10-10-10-10 DB Bench Press   5 x 40m Dog Sled (Increasing Weight)   Then   15 Minute Partner AMRAP – 12 DB Dead Lifts @ 2 x 22.5/15kg – 9 DB Hang Power Cleans @ 2 x 22.5/15kg – 6 DB Shoulder To Overheads @ 2 x 22.5/15kg   **Alternate Work/Rest At End Of Each Round

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6 Rounds – 500m Moderate Run – 300m Slow Jog – 100m Fast Run   **On a running clock, start rounds @ 0,8,16,24,32 and 40mins   #tracksunday

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2-2-2-2-2 Overhead Squat   5 x 20sec Hollow Hold Between Sets   Then   9 Rounds (15 Minute Time Cap) – 9 Thrusters @ 65/95 – 9 Chest To Bar Chin Ups

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Rest Day

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Every Minute For 12 Rounds – 2 Hang Power Clean And Jerks   **Increase weight after 4th and 8th rounds if possible   Then   3 Rounds – 1st Minute: Handstand Push Ups – 2nd Minute: Cals Air Bike – 3rd Minute: DB Snatches @ 22.5/15kg   **15sec Transition Between Movements and 1min 30sec Rest Between Rounds

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3-3-3-3-3 Back Squat   5 x 10 Bent Over Barbell Rows Between Sets   Then   2 x 6 Minute AMRAPs – 8 Toes To Bar – 6 Front Squats @ 115/80lbs – 4 Box Jumps @ 30”/24”   **Rest 3 minutes between AMRAPs. Scored for total reps across both workouts. Start second AMRAP from where the first finished.

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3 x 3 Dead Lift   5 x 10-15 Push Ups Between Sets   Then   For Time – 9 Cal Row – 36 Double Unders – 15 Cal Row – 60 Double Unders – 21 Cal Row – 84 Double Unders – 27 Cal Row – 108 Double Unders

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4-4-3-3-2-2 Push Jerk   Shoulder Mobility Between Sets   Then   15 Minute AMRAP – 5 Muscle Ups – 15 Burpees – 250m Run