32 ADVANTAGE RD, HIGHETT 3190  
August 2013
 
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Warm Up Stairs and Sand Jog Then 20 Minute AMRAP – Partner Hill Sprints

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5 x 5 Back Squat Accrue 30 Strict Handstand Push Ups Between Sets Then – 75 Double Unders – 15 Power Cleans @ 135/95lbs – 15 Box Jumps @ 30″/24″ – 15 Toes To Bar – 400m Run with Medicine Ball @ 20/14lbs – 15 Toes To Bar – 15 Box Jumps @ 30″/24″ – 15 Power Cleans @ 135/95lbs – 75 Double Unders Then, To Finish – 1km Row For Time

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Rest Day

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3 Rep Max Deadlift 5 x Max Reps Muscle Ups Then 15 Minute AMRAP – 10 Power Snatch @ 95/65lbs – 10 Wall Balls To Finish – 150 Burpees For Time in Partners, Alternating 5′s

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2 Front Squats on the minute every minute for 10 minutes Then 4 Rounds – 500m Row – 12 Overhead Squats @ 115/75lbs To Finish – 100 Abmat Sit Ups

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3 x 3 Power Clean Accrue 50 Strict Ring Dips Between Sets Then 20 Minute AMRAP – 250m Run – 7 Chin Ups – 10 Burpees – 7 Chin Ups

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5 x 5 Push Press 5 x 8 Pistols per leg between sets Then 4 x 3 Minute Rounds – 21 Thrusters 95/65lbs – 15 Toes to Bar – Max Double Unders up to 3 Minutes **Rest 2 Minutes between Rnds

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Pose Running warm up Then 8 x 60m Sprint

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5 Rep Max Back Squat 3 Rep max Weighted Push Up Then “Christine” 3 Rounds x – 500m Row – 12 Deadlifts @ Bodyweight – 21 Box Jumps @ 20″

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Rest Day