32 ADVANTAGE RD, HIGHETT 3190  
September 2013
 
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5 x 5 Back Squat Accure 50 Strict Ring dips between Sets 10-8-6-4-2 – Thruster @135/95lbs 50-40-30-20-10 – Double Under **Max Bar Muscle Ups up to 10 minutes (Chest to Bars) 8 Minute AMRAP – Partner 250′s

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3 x 3 Deadlift Mobilise between Sets 3 x 4 Minute Rounds – 10 Power Cleans 185/115lbs – 20 Wall Balls – 10 Bar Facing Burpees – 20 Box Over Jumps 24/20″ – Max 10m Shuttle Runs up to 4 Minutes **Rest 2 Minutes between Rnds

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Rest Day

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1 Squat Clean + 2 Front Squats Work on a weakness between sets. Then in Partners: – 60 Squat Cleans 135/95lbs (alternating 3′s) – 60 Burpee Box Jumps (alternating 1′s) – 60 Toes to Bar (alternating 5′s) – 60 Calories on the erg (alternating 15′s) – 60m Bear Crawl (alternating 15m)

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Rest Day

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3 x 3 Power Snatch Mobilise Between Sets Then 5 Rounds (20 Minute Cap) – 10 Hang Power Snatch @ 115/75lb – 15 Hand Release Push Ups – 20m Walking Lunge @ 45/35lb Plate Overhead

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10 Rep Max Back Squat 5 x Max L-Sit Between Sets Then 20 Minute Partner AMRAP – 400m Run Alternating Work/Rest Then 5 Minute AMRAP – Max Reps Muscle Ups

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7 x 3 Push Jerk 5 x 8 Pistols Per Leg Between Sets Then “Jackie” – 1 km Row – 50 Thrusters @ 45lbs – 30 Chin Ups Rest As Needed, Then 50 Burpees For Time

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3 x 10 Dead Lift Accrue 30 Strict Handstand Push Ups Between Sets Then 15 Minute AMRAP – 50 Double Unders – 40 KB Swings @ 24/16kg – 30 Wall Balls @ 20/14lbs to 10/9ft – 20 Power Cleans @ 135/95lbs – 10 Burpee-Muscle Ups

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Warm Up Stretch and Jog Then 20 Minute AMRAP – Partner Hill Sprints