32 ADVANTAGE RD, HIGHETT 3190  
December 2013
 
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Rest Day

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3 Rep Max, 1 Rep Max Squat Clean   Accrue 30 Strict Chin Ups Between Sets   Then   9-7-5 – Squat Clean @ 185/115lbs – Bar Muscle Up

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5 x 3 Hang Power Snatch   Then   In Partners, Accrue – 200 KB Swings @ 24/16kg – 400 Double Unders – 80 x 10m Shuttle Runs – 150 Burpees – 2000m Row   **Alternate Work/Rest As Needed. 30 Minute Time Cap

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2 Front Squats Every Minute On The Minute For 10 Minutes   Then   15 Minute AMRAP – 35 Sit Ups – 25 Wall Balls – 15 Chin Ups   To Finish   – 20 Muscle Ups or Ring Work (Dips, False Grip Ring Rows, Ring Holds)

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5 Rep Max Strict Press   Then 2 Sets x Max Reps Push Press   4 x 60 Second Weighted Planks Between Sets   Then   3 Rounds – 15 Dead Lifts @ 155/105lbs – 12 Box Over Jumps @ 24″/20″ – 9 Push Ups ** Rest 2 Minutes 2 Rounds – 15 Dead Lifts @ 155/105lbs – 12 Box Over Jumps @ 24″/20″ – 9 Push Ups ** Rest 1 Minute 1 Round – […]

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20 Minute AMRAP – Partner Hill Sprints

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3 Rep Max Thruster   Mobilise Between Sets   Then   “Fran” 21-15-9 – Thruster @ 95/65lbs – Chin Up

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Rest Day

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3 Rep Max Power Clean 5 x Max L-Sit Between Sets Then “Hollyman” 30 Rounds – 1 Power Clean @ 225/155lbs – 3 Handstand Push Ups – 5 Wall Balls

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5 x 5 Push Jerk Mobilise Between Sets Then 12 Minute Partner AMRAP – 3 Min Max Reps Overhead Squats @ 115/75lbs – 3 Min Max Reps Muscle Ups or Chin Ups – 3 Min Max Calorie Row – 3 Min Max Reps Burpees **Alternate Work/Rest As Needed