32 ADVANTAGE RD, HIGHETT 3190  
June 2013
 
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3 x 10 Front Rack Step Lunge Accrue 40 Strict Chin Ups Between Sets Then Partner Workout 2 Rounds for Reps – 2min KB Swings @ 24/16kg – 2min Double Unders – 2min Wall Balls @ 20lb to 10ft/14lb to 9ft – 2min 10m Shuttle Run – 2min Burpees Complete 1 Continuous Minute Each per Movement, Alternating Work/Rest

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

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5 x 5 Front Squat 5 Rep Max Weighted Push Ups between Sets Then 10 Minute AMRAP – 1 Power Snatch @ 155/105lbs – 3 HSPU – 2 Power Snatch @ 155/105lbs – 3 HSPU – 3 Power Snatch @ 155/105lbs – 3 HSPU – 4 Power Snatch @ 155/105lbs – 3 HSPU Etc..

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Rest Day

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1 Snatch Balance + 1 Overhead Squat 5 x 1 Minute Plank between sets 30 Minute AMRAP – 250m Run – 10 Burpees **Rest 75 Seconds between Rounds

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21-15-9 – Deadlift @275/185lbs – Box Jump @ 30/24″ Rest, then 8 Minute AMRAP – 8 Toes to Bar – 8 KB Snatch 24/16kg

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3 x 3 Squat Clean Handstand Walk Practice between sets Then 21-15-9 – Back Squat @155/105lbs – Chest to Bar Chin Up – Double Unders x 2 Then 3 x Partner 250m

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5 x 5 Strict Press 5 x Max L-Sits 2 x 6 Minute Rounds – 25 Burpees – 20 Wall Balls – 15 Push Jerk @ 135/95lbs – 10 Muscle Ups (Sub Ring Work) **Rest 5 Minutes between Rounds If you get through the muscle ups start the 25 Burpees again. Both rounds start with Burpees.

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Pose running warm up. Then 400m Sprint Rest 200m Sprint Rest 100m Sprint Then 5 x 25m Banded Sprints

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3 Rep Max Overhead Squat 5 x 15 Toes To Bar Between Sets Then For Time – 50 Double Unders – 10 Dead Lifts @ 225/155lbs – 30 Wall Balls @ 20lb to 10ft/14lb to 9ft – 10 Dead Lifts @ 225/155lbs – 30 Box Jumps @ 24″ – 10 Dead Lifts @ 225/155lbs – 30 Burpees – 50 Double Unders