32 ADVANTAGE RD, HIGHETT 3190  
2013
 
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12 Minutes EMOTM – 2 Squat Cleans (Heavy) Then – 50 Wall Ball 20/14lbs – 40 Double Unders – 30 Chin Ups – 20 Power Cleans @155/105lbs – 10 Muscle Ups – 1 Mile Run

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Rest Day

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5 x 3 Floor Press or Bench Press 5 x Max Chest To Bar Chin Ups between sets Then 20 Minute AMRAP – 90 Second Handstand Hold – 90m KB Farmers Walk (32/24kg) – 90 Second Plank Hold – 20 Weighted Ab Mat Sit Ups (25/15lbs)

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3 x 3 Deadlift 5 x Max Strict Ring Dips between Sets Then 10 Minutes to find 3 Rep Max Power Clean Then 4 x 3 Minute Rounds (Rest 1 Minute between Rnds) – 5 Deadlifts – 5 Burpees – 15 Double Unders **Start each Round where you finished in the last Round.

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1 Rep Max Front Squat Then 2 x Max sets of Front Squat @70% of your 1 Rep Max 5 x Max L-Sits between Sets Then 3 Rounds x – 15 Backrack Step Lunges @ 95/65lbs (Each Leg) – 20 Push Ups – 15 Box Jumps @24/20″

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5-5-5 Strict Press 5-5-5 Push Press 5-5-5 Push Jerk Try to increase the weight throughout each set. Accrue 30 Strict Chin Ups between sets Then 5 Rounds x – 10 Push Jerk @135/95lbs – 250m Run – 10 Toes to Bar

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Warm Up jog and hip mobility Then 20 Minute AMRAP – Partner Hill Sprints

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5 Rep Max Back Squat Then 1 Rep Max Back Squat 5 x Max Strict Handstand Push Ups between sets Then 15 Minute AMRAP – 30 Side Lateral Burpees – 20 Power Cleans @ 135/95lbs – 10 Hand Stand Push Ups – 30 Chin Ups – 20 Overhead Squats @ 135/95lbs – 10 Muscle Ups

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Rest Day

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3 x 3 Power Snatch 3 x 90 Second Plank between sets. Then “Randy” – 75 Power Snatch @ 75/55lbs Then 10 Minute Muscle Up Piece Or 10 Minute AMRAP – 10 Wall Balls – 10 Chin Ups