32 ADVANTAGE RD, HIGHETT 3190  
June 2013
 
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20 Minute AMRAP – Partner 400′s

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5-3-1 Split Jerk Mobilise between Sets Then “D.T.” 5 Rounds – 12 Deadlifts @155/105lbs – 9 Hang Power Cleans @155/105lbs – 6 Push Jerks @155/105lbs

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Rest Day

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5 x 3 Strict Press 5 x 3 Power clean Then 7 Minute AMRAP – 10 Chin Ups – 20 AB Mat Sit Ups Then 4 Rounds – 1 Minute KB Swings 32/24kg – 1 Minute Plank

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5 x 3 Front Squat 5 x Max L-Sit Between Sets Then 21-15-9 – Push Press @ 75/55lbs – Overhead Squat @ 75/55lbs – 10m Shuttle Run Then immediately following with the clock still running Max Reps Muscle Ups up to 12 Minutes

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3 x 3 Dead Lift Accrue 40 Strict Chin Ups Between Sets Then 10 Minutes to find 1RM Power Snatch Then 10 Minute AMRAP – 4 Power Snatches @ 135/95 – 8 Toes To Bar – 12 Box Over Jumps @ 24″/20″

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4 x 9 Back Squat @ 70% of 1RM Accrue 30 Strict Handstand Push Ups Between Sets Then For Time – 400m Run – 100 Double Unders – 25 Burpees – 400m Run – 25 Burpees – 100 Double Unders – 400m Run

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

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3 x 3 Squat Clean 1 Rep Max Weighted Chin Up Between Sets. Then 5-4-3-2-1 – Clean and Jerk @ 185/115lbs – Muscle Up Then 150 Burpees work rest with Partners in sets of 5′s.

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Rest Day