32 ADVANTAGE RD, HIGHETT 3190  
November 2013
 
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5 x 5 per Leg Back Rack weighted Step Ups 3 x 4 Minute Rounds – 7 Medicine Ball Clean – 7 Box Jumps – 7 Burpees **2 minute Rest between Rnds

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5, 3, 1 Floor Press 4 x 1 Minute Weighted Plank Between Sets Then 10 Minute AMRAP 20-16-12-8-4 – Toes To Bar – Double Unders x 3 Then Max Reps Muscle Ups up to 10 Minutes To Finish 10 Minute Partner AMRAP, Alternating Work/Rest – 250m Run

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10 Rep Max Dead Lift Work On A Skill Or Weakness Between Sets Then 20 Minute Partner AMRAP – “Grace” (30 Clean And Jerk @ 135/95lbs) – “Karen” (150 Wall Balls) Alternate Work/Rest As Required

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3 Rep Max Thruster Mobility Between Sets Then 15 Minute Time Cap – 4 Rounds of Cindy – 40 KB Swings @ 24/16kg – 3 Rounds of Cindy – 30 KB Swings @ 24/16kg – 2 Rounds of Cindy – 20 KB Swings @ 24/16kg – 1 Round of Cindy – 10 KB Swings @ 24/16kg Rest As Required, Then – 500m Row

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Rest Day

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3 x 3 Full Snatch Double Under Practice Or Mobility Between Sets Then 7 Rounds – 2 Muscle Ups – 3 Overhead Squats @ 135/85 – 4 Handstand Push Ups

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Rest Day

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10 x 2 Front Squats Every Minute On The Minute Then 15 Minutes To Find 1 Rep Max Squat Clean Then 10 Minute AMRAP – 10 Squat Cleans @ 95/65lbs – 10 Chin Ups – 10 Burpee-Side Jumps

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5 Rep Max Strict Press, Then 2 x Max Reps Push Press @ 5RM Strict Press Weight 5 x 8 Pistols Per Leg Between Sets Then 20 Minute Partner AMRAP, Alternating Work/Rest – 400m Run To Finish Freestanding Handstand Hold Practice

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3 x 5 Back Squat 4 x 60 Second Weighted Plank Between Sets Then 7 Minute AMRAP – 12 Thrusters @ 95/65lbs – 12 Cal Row Rest 7 Minutes 7 Minute AMRAP – 12 Ball Slams – 12 Toes To Bar