32 ADVANTAGE RD, HIGHETT 3190  
March 2013
 
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Open Workout 13.3 12 Minute AMRAP – 150 Wall Balls @ 20/14lbs – 90 Double Unders – 30 Muscle Ups

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3 x 3 Dead Lift Kipping Toes To Bar Practice Between Sets Then Battle Of The Bluff 2012 Event 4 5 Rounds – 7 Dead Lifts @ 225/145lbs – 14 Wall Balls @ 20/14lbs – 21 Double Unders

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7 x 3 Strict Press 5 x 60 Second Plank Hold Between Sets Then 15 Minute AMRAP – 25 Thrusters @ 45/35lbs – 25 Sit Ups (with Ab Mat) – 25 KB Swings @ 16/12kg

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5 x 5 Front Squat 5 x Max Muscle Ups or Muscle Up Progressions Between Sets Then 10 Minute AMRAP – 10 Squat Cleans @ 95/65lbs – 10 Chin Ups – 10 Burpees

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20 Minute AMRAP Partner Workout, Alternating Work / Rest. – 400m Run

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12 Minutes 2 Full Snatch, Every Minute On The Minute Then 5 Rounds – 6 Handstand Push Ups – 9 Toes To Bar – 12 Power Snatch @ 95/65lbs

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Rest Day

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Open Workout 13.2 10 Minute AMRAP 5 Shoulder To Overhead @ 115/75 10 Dead Lifts @ 115/75 15 Box Jumps @ 24″/20″

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5 x 5 Back Squat 5 x Max Ring L-Sit Between Sets Then 21, 15, 9 Reps of – Thrusters @ 95/65lbs – Burpees – 2 x Double Unders

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3 x 3 Power Clean 5 x Max Strict Ring Dips Between Sets Then 12 Minute AMRAP First complete 6 Rounds – 12 Chest To Bar Chin Ups – 6 Hang Power Cleans @ 135/95lbs Then Max Reps Muscle Ups up to 12 Minutes Then 50 Overhead Squats to Finish