32 ADVANTAGE RD, HIGHETT 3190  
September 2013
 
---------------------------------------------------------------------

20 Minute AMRAP – Partner Hill Sprints

---------------------------------------------------------------------

3 Rep Max Overhead Squat (Including Long Set) Then 15 Minutes To Find 1 Rep Max Full Snatch Then 2km Row ** At the end of the 1st minute complete 1 Burpee. At the end of the 2nd minute complete 2 Burpees etc. The workout is over when the 2km is finished or you can no longer complete the required Burpees

---------------------------------------------------------------------

3 x 3 Dead Lift 5 x 8 Pistols Per Leg Between Sets Then 12 Minute AMRAP – 7 Power Snatches @ 135/95lbs – 250m Run

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

10 Rep Max Back Squat Mobility between sets Then 9-7-5 – Squat Clean Into Thruster @165/105lbs – Muscle Up Then 1000m Row

---------------------------------------------------------------------

20 Minutes to find: 1 Rep Max Box Jump Handstand Walk / Progressions Between Sets Then 20 Minute partner AMRAP – 12 KB Swings @32/24kg – 8 Burpees – 40m Sprint (Alternating Rounds) Then 100 AB Mat Sit Ups

---------------------------------------------------------------------

3 Rep max, 1 Rep Max Power clean 4 x 1 Minute Planks between sets Then – 10 Deadlifts @275/185lb – 21 Chin Ups – 21 Wall Balls – 10 Deadlifts @275/185lb – 15 Chin Ups – 15 Wall Balls – 10 Deadlifts @275/185lb – 9 Chin Ups – 9 Wall Balls

---------------------------------------------------------------------

5 x 3 Front Squats 5 x 3 Strict Press Then 5 Rounds (10 Minute Time Cap) – 7 Push Press @115/75lbs – 14 Push Ups – 21 Double Unders Then – 1000m Row – 800m Run

---------------------------------------------------------------------

20 Minute AMRAP – In Partners walk down to the bottom of the hill then sprint up.

---------------------------------------------------------------------

3 Rep Max, 1 Rep max Deadlift Work on muscle up and progressions between sets. Then 15 Minute AMRAP – 3 Squat Clean & Jerk @165/105lbs – 3 Muscle Ups – 250m Run