32 ADVANTAGE RD, HIGHETT 3190  
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October 2019
 
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10-10-10 Bench Press   Accrue 30 Strict Pull Ups Between Sets   Then   4 Rounds For Time – 15 Dead Lifts @ 185/125lbs – 15 DB Push Presses @ 2 x 22.5/15kg   **500m Run Between Rounds

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5-5-5 Back Squat   3 x 1 Minute Planks Between Sets   Then   For Time   3 Rounds – 25 KB Squats @ 24/16kg – 20/16 Cal Row   Straight Into   3 Rounds – 20 KB Swings @ 24/16kg – 15/12 Cal Row

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5 Rounds (Not Timed) – 60m Farmer’s Walk (KBs, DBs) – 12 Toes To Bar – 45m Backward Sled Drag – 15/12 Cals Ski Erg   **Increase Weight On Farmer’s Walk And Sled Drag When Possible   Then   6 Rounds – 1 Minute: Burpee – Jumps To Touch (Chin Up Bar 6” Above Max Reach) – 1 Minute: Double Unders   **Rest 1 Minute Between Rounds

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15 Minutes To Work To A Heavy Power Clean And Jerk Or Prep Movement   Then   For Time 10,9,8,7,6,5,4,3,2,1 – Power Clean And Jerks @ 155/105lbs   **After Each Round Complete: – 5 Pull Ups – 10 Push Ups – 15 Air Squats

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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

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“Open Workout 20.3”   For Time (9 Minute Time Cap) – 21 Dead Lifts @ 225/155lbs – 21 Handstand Push Ups – 15 Dead Lifts @ 225/155lbs – 15 Handstand Push Ups – 9 Dead Lifts @ 225/155lbs – 9 Handstand Push Ups – 21 Dead Lifts @ 315/205lbs – 50ft Handstand Walk – 15 Dead Lifts @ 315/205lbs – 50ft Handstand Walk – 9 Dead Lifts @ 315/205lbs – 50ft Handstand Walk

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Rest Day   Or (Optional Workout)   5 Rounds – 20 Single DB Hang Clean And Jerks @ 22.5/15kg – 50 Double Unders – 20/15 Cals Air Bike   **Rest 90sec Between Rounds

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“Jerry”   For Time – 1.6km Run – 2km Row – 1.6km Run   To Finish   In Partners – 200 Abmat Sit Ups (Alt. 20’s)   **Alternate Work/Rest

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20 Squat Snatches On Cadence 1 Rep Every 30sec For 10 Minutes   Then   9 Rounds For Time (20 Minute Time Cap) – 3 Squat Snatches @ 135/95lbs – 6 Handstand Push Ups – 9 Box Jumps @ 24”/20”

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5 x 5 Back Squat   Lower Body Mobility Between Sets   Then   7 Minute AMRAP 3,6,9,12,15…etc – Front Squats @ 135/95lbs – Chest To Bar Pull Ups   To Finish   2 x 300m Ski Erg   **Rest As Required Between Efforts