32 ADVANTAGE RD, HIGHETT 3190  
September 2019
 
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Rest Day   Or (Optional Workout)   “Friday Tri”   For Time – 1.6/1.4km Ski Erg – 4.0/3.5mile Air Bike – 1.6km Run

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3 x 8 Bench Press   5 x 1 Minute Wide Squat Hold Mobility Between Sets   Then   20-16-12-8-4 – Shoulder To Overheads @ 115/80lbs – Burpees   **200m Run After Each Round

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5 Rounds (Not Timed) – 45m Prowler Push – 1 Minute Plank – 270/250m Ski Erg – 8 DB Bench Rows Per Arm   Then   4 Rounds x 3 Minutes – 500/450m Row – Max Toes To Bar   **Rest 3 Minutes Between Rounds

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5 Rounds (For Strength) – 10 Dead Lifts – 15 Push Ups   **Start Rounds At 3 Minute Intervals   Then   5 Rounds – 20 DB Snatches @ 22.5/15kg (Alt. Arms) – 10 Box Jump Overs @ 24”/20” – 10 Pull Ups

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3 x 5 Front Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   For Time (15 Minute Time Cap)   20-16-12-8-4 – Thrusters @ 95/65lbs – Double Unders x 3, Then   Straight Into   10-8-6-4-2 – Thrusters @ 135/95lbs – Double Unders x 6

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10 Minutes, In Partners – Accrue 120 Burpees (Alt. 10’s) – Max Cals Air Bike In Remaining Time   Rest 5 Minutes   10 Minutes, In Partners – Accrue 1200m Run (Alt. 200’s) – Max KB Swings @ 24/16kg In Remaining Time   Rest 5 Minutes   10 Minutes, In Partners – Accrue 1600/1400m Ski Erg (Alt. 400/350m) – Max Wall Balls In Remaining Time   **Alternate Work/Rest Through All Movements   Or (Outdoor Session) […]

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20 Minutes To Find 1 Rep Max Power Clean And Jerk   Then   15 Minute AMRAP – 10 Clean And Jerks @ 135/95lbs – 10 Cal Row   **If Clean and Jerk set is not completed unbroken, 4 Bar Facing Burpees must be performed.

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Rest Day   Or (Optional Workout)   25 Minute AMRAP – 10 Bench Presses – 20/15 Cals Ski Erg – 20 Step Ups @ 30”/24” (Alt. Legs)   **Choose Bench Press Weight To Maintain 10 Unbroken Reps

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Workout Movement Prep And Mobility   Then   For Time (30 Minute Time Cap) – 50 Front Squats @ 95/65lbs – 50 Toes To Bar – 150 Double Unders – 35 Front Squats @ 135/95lbs – 35 Toes To Bar – 105 Double Unders – 20 Front Squats @ 185/125lbs – 20 Toes To Bar – 60 Double Unders   To Finish   25/20 Cals Air Bike (Hands Only)

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5-5-3-3-1-1 Hang Squat Snatch   Overhead Mobility Between Sets   Then   5 Rounds – 15 Hang Power Snatches @ 75/55lbs – 200m Run