32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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Rest Day

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5-5-5-5-5 Back Squat   Accrue 30 Muscle Ups Between Sets   Then   10 x 250m Run (20 Minute Time Cap)   **Rest 1 Minute Between Rounds

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8 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups   Then   3 Rounds (18 Minute Time Cap) – 30 Shoulder To Overheads @ 75/55lbs – 30 Box Jumps @ 24”/20” – 30 Russian KB Swings @ 24/20kg

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20 Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes   Then   Accrue, In Partners (13 Minute Time Cap) – 240 Burpees (Alt. 10’s)   **Alternate Work/Rest   Then   Accrue, In Partners (13 Minute Time Cap) – 240/180 Cals Air Bike (Alt. 20/15)   **Alternate Work/Rest

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3-3-3-3-3 Push Jerk   5 x 20 Hollow Rocks Between Sets   Then   15 Minute AMRAP – 7 DB Hang Clean And Jerks @ 2 x 22.5/15kg – 14/12 Cal Row – 28 Double Unders

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3 x 1000m Slow Run   3 x 500m Moderate Run   3 x 200m Fast Run   **Slow Walk Recovery To Starting Point Between Each Effort   #tracksunday

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2-2-2-2-2 Power Snatch (Touch And Go)   Mobilise Between Sets   Then   2 Rounds – 15 DB Thrusters @ 2 x 22.5/15kg – 25 Box Jumps @ 24”/20” – 15 DB Thrusters @ 2 x 22.5/15kg – 25 Burpees

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Rest Day

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5 Rounds – 10 Front Squats 165/115lbs – 20 Abmat Sit Ups   Then   5 Rounds – 5 Muscle Ups – 15 Power Cleans @ 135/95lbs

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3 x 7 Bench Press   3 x 7 Bent Over Barbell Rows Between Sets   Then   4 Rounds x 3 Minutes – 25/20 Cals Air Bike – 50 Double Unders – Max Reps Push Ups   **Rest 3 Minutes Between Rounds