32 ADVANTAGE RD, HIGHETT 3190  
May 2013
 
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5 x 5 Power Clean Accrue 50 Kipping Ring Dips Then 10 Minute AMRAP – 5 Handstand Push Ups – 25 Double Unders Finish with 50 Snatch Balance or Overhead Squats.

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Work on the Split Jerk Then EMOTM – 1 Push Press – 1 Push Jerk – 1 Split Jerk Then “Holbrook” – 10 Rounds – 5 Thrusters @115/75lbs – 10 Chin Ups – 100m Sprint (10 x 10m Shuttle Run)

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5 x 5 Back Squat Accrue 30 Muscle Ups between Sets Then 5 Rounds – 400m Run – 21KB Swings @24/16kg – 12 Burpees

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3 Rep Max, Then 1 Rep Max Deadlift Accrue 30 Strict Chin Ups Between Sets Then Warm Up your Full Snatch 5 Minute AMRAP – Squat Snatch 135/95lbs Then 5 x 25m Banded Partner Sprints

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

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3 Rep Max then 1 Rep Max Power Clean 5 x 30 Abmat Sit Ups Between Sets Then 10 Minute AMRAP – 5 Power Cleans @ 155/105 – 10 Chin Ups

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Rest Day.

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3 Rep Max Overhead Squat Work on overhead and hip mobility between sets Then “Karen” – Performed on Cadence (Pick the Best option for you) – 10 Wall Balls EMOTM for 15 Minutes – 15 Wall Balls EMOTM for 10 Minutes – 20 Wall Balls EMOTM for 7.5 Minutes – 25 Wall Balls EMOTM for 6 Minutes Then 5 x 1 Minute Planks between Sets

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3 x 3 Hang Power Snatch Accrue 30 Muscle Ups between Sets Then 800m Run, then 2 Rounds – 25 Burpees – 20 Toes to Bar – 15 KB Swings @32/24kg – 10 Box Jumps 40/30″, then 800m Run

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5 x 2 Deadlift And 5 x 3 Strict Press Then 5 Rounds – 7 Push Press @135/95lbs – 14 x 10m Shuttle Run – 21 Double Unders Then 50 Hand Release Push Ups.