32 ADVANTAGE RD, HIGHETT 3190  
May 2013
 
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5 x 3 Front Squat 3 Rep Max Weighted Ring Dip Between Sets Then 10-8-6-4-2 – Back Squat @225/155lbs – HSPU Rest 1 Minute 20 Burpees Rest 1 Minute 20 Burpees Rest 1 Minute 20 Burpees

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150 Burpees For Time In Partners, 5 Reps Each Alternating Work/Rest Then 10 x 70m Sprints

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Split Jerk Technique Then 1 Rep Max Squat Clean & Jerk Then 11 Minute AMRAP – 5 Dead Lifts @ 275/185lbs – 7 Ring Dips – 9 Chest To Bar Chin Ups

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Rest Day

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5-3-1 Hang Power Clean Work on Muscle Ups, Kipping Chin Ups or Triple Unders Between Sets Then “Nasty Girls” 3 Rounds – 50 Air Squats – 7 Muscle Ups – 10 Hang Power Cleans @ 135/95lbs

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5 Rep max Strict Press Then 2 x Max Sets of Push Press @5RM Accrue 30 Strict Chin Ups between Sets Then 5 Rounds – 15 Thrusters @95/65lbs – 15 KB Swings @24/16kg

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3 x 3 Deadlift 3 x Max Sets of Push Ups (Weight as required) Then 15 Minute AMRAP – 5 Power Snatches @135/95lbs – 10 Box Over Jumps 24/20″ – 150m Shuttle Run (10 x 15m)

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5 x 5 Back Squat 5 x Max L-Sits Then 5 Rounds x – 7 Front Squat @135/95lbs – 14 Toes to bar – 21 Double Unders Then 3 x Partner 250m Sprints

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

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1 Rep Max Power Snatch Then “Isabel” 30 Snatches @135/95lbs Finish with 50 Push Ups.