32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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3-3-3-3-3 Pause Front Squat (2sec Pause At Bottom)   Accrue 30 Strict Ring Chin Ups Or 50 Ring Rows Between Sets   Then   For Time, In Partners 20 Rounds Total (25 Minute Time Cap) – 10 DB Front Squats @ 2 x 22.5/15kg – 5 DB Facing Burpees   **Alternate work/rest, completing one full round each at a time. After the 5th, 10th, 15th and final rounds, complete a 250m run together as a […]

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5-5-5-5-5 Dead Lift   3 x 500m Ski Erg Between Sets   Then Battle Of The Bluff 2017 Event 3: “7 Minutes In Hell”   7 Minute AMRAP – 5,6,7,8,9…etc Hang Power Cleans @ 135/95lbs – 10 Wall Balls – 25 Double Unders

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5 x 5 Strict Press   5 x 15 Cal Row Between Sets (Prioritise Slow, Long Powerful Strokes)   Then   15 Minute AMRAP – 12 KB Swings @ 24/16kg – 9 Box Jumps @ 24”/20” – 6 Shoulder To Overheads @ 135/95lbs

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- 4 x 800m Run   – 4 x 400m Run   – 4 x 200m Run   **Rest 30sec after each 800m, 60sec after each 400m and 90sec after each 200m. Self regulate intensity so that pace stays consistent at each distance.   #tracksunday

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1-1-1-1-1 Clean And Jerk   Mobilise Between Sets   Then   For Time – 10 Squat Cleans @ 135/95lbs – 15 Toes To Bar – 8 Squat Cleans @ 165/115lbs – 15 Toes To Bar – 6 Squat Cleans @ 195/135lbs – 15 Toes To Bar – 4 Squat Cleans @ 225/155lbs – 15 Toes To Bar – 2 Squat Cleans @ 255/175lbs

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Rest Day

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8 Rounds – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 10 DB Hang Cleans (Alt. Arms)   Then   5 Rounds (15 Minute Time Cap) – 5 Bar Muscle Ups – 10m Handstand Walk – 15 Wall Balls   **Upscale For Wall Balls: 15 Pistols   To Finish   – 100 Abmat Sit Ups

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20 Minutes To Find 3 Rep Max Dead Lift   3 x 20/15 Cals Air Bike Between Sets   Then   25-20-15-10-5 – Power Snatches @ 75/55lbs – Box Jump Overs @ 24”/20”   To Finish   Accrue 3 Minutes Hollow Hold

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3 x 5 Back Squat   5 x 15 Push Ups Between Sets   Then   21-15-9 – Back Squats @ 185/125lbs – Chest To Bar Chin Ups   To Finish   Tabata Planks 8 x 20sec Work/10sec Rest

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Warm Up: – 400m Run   Then   For Time, In Partners – 40 Dead Ball Cleans – 400 Double Unders – 30 Dead Ball Cleans – 300 Double Unders – 20 Dead Ball Cleans – 200 Double Unders – 10 Dead Ball Cleans – 100 Double Unders   **Alternate work/rest. Partition work in any way.   To Finish   – 2 x 200m Sprint Rows   **Rest As Required Between Efforts