32 ADVANTAGE RD, HIGHETT 3190  
Workout of the Day
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3 Rounds, In Partners – 200m Row Each – 15 Burpees Each – 200m Row Each – 30m Prowler Push Each – 200m Row Each – 30 Air Squats Each   **Alternating work/rest after each movement.   Or (Outdoor Session)   20 Minute Partner AMRAP – Hill Sprints   **Alternating Work/Rest

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7-7-7 Overhead Squat   Shoulder Mobility Between Sets   Then   7 Rounds (15 Minute Time Cap) – 7 Hang Power Snatches @ 135/95lbs – 49 Double Unders

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Rest Day   Or (Optional Workout)   5 Rounds – 400m Sandbag Carry @ 45/30kg – 30 Abmat Sit Ups – 15 Sandbag Facing Burpees

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5-3-1 Bench Press   5 x 30 Second Hollow Hold Between Sets   Then   For Time, In Partners (24 Minute Time Cap)   120/90 Cal Air Bike Buy In (Alt. 20/15 Cals Each), Then   5 Rounds – 12 DB Front Squats Each @ 2 x 22.5/15kg – 12 Pull Ups Each, Then   120/90 Cal Ski Erg Check Out (Alt. 20/15 Cals Each)   **Alternate work/rest after each movement.

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Clean Drills Warm Up With Barbell   Then   Every Minute For 12 Minutes – 3 Power Cleans (Touch And Go)   Then   For Time – 200m Run – 21 Power Cleans @ 155/105lbs – 200m Run – 15 Power Cleans @ 155/105lbs – 200m Run – 9 Power Cleans @ 155/105lbs – 200m Run

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5 x 5 Strict Press   5 x 8 DB Bench Rows Per Arm Between Sets   Then   5 Rounds (18 Minute Time Cap) – 12 Handstand Push Ups – 15 Burpees – 18/15 Cal Row

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5-5-5 Back Squat   5 x 12/9 Cals Air Bike (Fast Efforts) Between Sets   Then   For Time   – 40 Wall Balls (Buy In), Then   5 Rounds – 15 Box Jump Overs @ 24”/20” – 10 Toes To Bar, Then   – 20 Wall Balls (Check Out)

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10 Rounds, In Partners – 200m Run Each – 250m Row Each   **Alternate Work/Rest Each Movement   Or (Outdoor Session)   20 Minute Partner AMRAP – Hill Sprints   **Alternating Work/Rest