32 ADVANTAGE RD, HIGHETT 3190  
October 2013
 
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Rest Day

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3 x 3 Deadlift Mobility between Sets 5 Rounds x (8 Minute Time Cap) – 300m Row – 6 Clean & Jerk @ 135/95lbs Rest 4 Minutes 4 Rounds x (8 minute Time Cap) – 250m Run – 5 Burpee Muscle Ups

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5 x 5 Back Squat 5 x 15 Toes to Bar or 5 x 25 Ab Mat Sit Ups between Sets And Hip Mobility between Sets 20 Minute Partner AMRAP – 120 Wall Balls – 120 Burpees – 120 Box Jumps – 120 Double Unders **Partners can break up sets however they want but must be performed in order.

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5 Rounds – 400m Run – 500m Row Then 3 x 3 Power Snatch Accrue 30 Strict Chin Ups between sets

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5 x 5 Push Press Shoulder mobility And overhead Squat Warm Up between Sets Then 21-15-9 – Overhead Squat @135/95lbs – Toes to Bar 10 x Partner Banded Sprints (5 per person)

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20 Minute AMRAP – Partner Hill Sprints

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“Nutts” 10 Handstand Push Ups 15 Dead Lifts @ 250/175lb 25 Box Jumps @ 30″/24″ 50 Chin Ups 100 Wall Balls 200 Double Unders 400m Run With Weight Plate @ 45/25lb Rest, Then 3 x 500m Row

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Rest Day

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5 x 3 Power Clean (Touch And Go) 5 x 3 Split Jerk Then 7 Minute AMRAP 3,6,9,12,15…. – Clean And Jerk @ 135/95lbs – Toes To Bar

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3 Front Squats EMOTM For 10 Minutes Then 30 Minute Partner AMRAP – In partners alternating 1 Minute Work/Rest – 40 x 10m Shuttle Run – 40 Thrusters @ 75/55lbs – 40 Box Over Jumps @ 24″/20″ – 40 Ball Slams @ 15/9kg