32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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Rest Day

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5 Rounds (Not Timed) – 250m Ski Erg – 80m Dog Sled @ 90/55lbs – 20m Overhead Walking Lunge (2x DB’s or Weight Plate   Then   20 Minute Partner AMRAP – 250m Run Each – 20/16 Cals Air Bike Each   **Alternate Work/Rest

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3-3-3-3-3 Hang Power Clean   5 x 20 Hollow Rocks Between Sets   Then   5 Rounds – 3 Hang Power Cleans – 5 Bar Muscle Ups – 7 Handstand Push Ups

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10 Rep Max Back Squat   Hip/Shoulder Mobility Between Sets   Then   25 Minute Partner AMRAP – 40 Wall Balls – 40 DB Snatches @ 30/20kg – 40 Burpees   **Alternate work/rest. Partition work so that each partner does equal reps.

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3-3-3-3-3 Push Jerk   Accrue 40 Strict Chin Ups Between Sets   Then   12 Minute AMRAP – 12 DB Shoulder To Overheads @ 2 x 22.5/15kg – 15 Cal Row – 18 Unbroken Double Unders   To Finish   Tabata Planks (8 Rounds x 20sec Work/10sec Rest)

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3 Rounds – 1000m Slow To Moderate Run – Rest 1 Minute – 400m Moderate To Fast Run   **Complete rest between rounds (at least 3 minutes). Aim for consistently paced rounds.   #tracksunday

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3-3-2-2-1-1 Squat Clean   Mobilise Between Sets   Then   4 Rounds (15 Minute Time Cap) – 9 Thrusters @ 95/65lbs – 9 Toes To Bar – 9 Thrusters @ 95/65lbs – 3 Muscle Ups

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Rest Day

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10-8-6-4-2 Bench Press   5 x 15 Hollow Rocks Between Sets   Then   15 Minute AMRAP – 10m DB Front Rack Walking Lunge @ 2 x 22.5/15kg – 50 Double Unders – 10m DB Front Rack Walking Lunge @ 2 x 22.5/15kg – 250m Run

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20 Minutes To Find 3 Rep Max Dead Lift   Then   15 Minutes To Warm Up Power Snatch   Then   For Time (20 Minute Time Cap) – 5 Power Snatches @ 95/65lbs – 15 Burpee-Box Jump Overs @ 24”/20” – 10 Power Snatches @ 95/65lbs – 15 Burpee-Box Jump Overs @ 24”/20” – 15 Power Snatches @ 95/65lbs – 15 Burpee-Box Jump Overs @ 24”/20” – 20 Power Snatches @ 95/65lbs – 15 […]