32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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4 Rounds – 400m,300m,200m,100m Slog Jog – 400m,300m,200m,100m Moderate – 400m,300m,200m,100m Slog Jog – 400m,300m,200m,100m Moderate – Rest 1 Minute – 100m Sprint   Rest As Required Between Rounds (Minimum 3 Minutes)   #tracksunday

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1-1-1-1-1 Squat Snatch   Then   21-15-9 – Overhead Squat @ 95/65lbs – Toes To Bar   To Finish (Optional)   Accrue 15 Muscle Ups Or Practice Movement/Progressions

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Rest Day

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Every 90sec For 10 Rounds – 2 Back Squats   Then   For Time – 40 Cal Row – 40 Box Jumps @ 24”/20” – 40 Burpees – 40 Abmat Sit Ups – 40 Thrusters @ 45/35lbs – 40 Cal Row – 40m Single Arm DB Overhead Walking Lunge @ 22.5/15kg

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3 Rep Max Dead Lift   5 x 300m Ski Erg Between Sets   Then   15 Minute AMRAP – 5,7,9,11,13….etc Handstand Push Ups – 13 Dead Lifts @ 185/125lbs – 250m Run

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3 Rounds – 80 Double Unders – 40 Wall Balls – 20 Chest To Bar Chin Ups   Then   15 Minute AMRAP, In Teams Of 3 – 20/15 Cals Air Bike Each   **Only one athlete works at a time.

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3 x 8 Strict Press   5 x 8 DB Bench Rows Between Sets   Then   12 Minute Partner AMRAP   1st athlete completes 300m Row whilst 2nd athlete completes as many Clean And Jerks as possible. Change movement at completion of Row then continue in the same format. Score for total Clean And Jerk reps. Follow the following weights for Clean And Jerk:   1-30 Reps @ 135/95lbs 31-60 Reps @ 165/115lbs 61-90 […]

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- 1 x 1000m Slow Jog – 2 x 500m Moderate-Fast Run   – 1 x 800m Slow Jog – 2 x 400m Moderate-Fast Run   – 1 x 600m Slow Jog – 2 x 300m Moderate-Fast Run   – 1 x 400m Slow Jog – 2 x 200m Moderate-Fast Run   – 1 x 200m Slow Jog – 2 x 100m Moderate-Fast Run   **Rest 1 minute after each effort.   #tracksunday

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Every 90sec For 10 Rounds – 2 Front Squats   Then   10 Minute AMRAP – 5 Dead Lifts @ 225/155lbs – 7 Box Jumps @ 24”/20” – 9 Push Ups

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Rest Day