32 ADVANTAGE RD, HIGHETT 3190  
February 2014
 
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5 x 5 Push Press   Practice Any Kipping Movement Or Shoulder Mobility Between Sets   Then   20 Minute AMRAP – 15 Push Jerks @ 105/70lbs – 10 Box Jumps @ 24″/20″ – 5 Muscle Ups

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7 x 3 Back Squat   Handstand Walk/Hold Practice Between Sets   Then   5 x 500m Row at 5 Minute Intervals   Start each row at the beginning of each interval.

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20 Minute AMRAP – Partner Hill Sprints

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3 Rep Max, 1 Rep Max Power Snatch   Accrue 30 Strict Handstand Push Ups Between Sets   Then   12 Minute Partner AMRAP – Max Reps Snatch @ 135/95lbs, performed whilst parter runs 250m. Switch at completion of run.

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Rest Day

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3 x 3 Squat Clean   Hip Mobility Between Sets   Then   15-12-9-6-3 – Squat Cleans @ 135/95lbs – Chin Ups – 10m Shuttle Runs

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Find 1 Rep Max Strict Press   Then 2 x Max Sets @ 60% of 1RM   5 x 60 Second Planks Between Sets   Then   20 Minute Parter AMRAP – 60 Hand Release Push Ups – 60 Box Jumps @ 30″/24″ – 60 Get Ups – 10 Wall Climbs   **Alternate Work/Rest As Required

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10 Rep Max Back Squat   Kipping Chin Up Practice Between Sets   Then   30-25-20-15-10-5 (18 Minute Time Cap) – Wall Balls – Double Unders – Row For Calories

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12 Minutes, Every Minute On The Minute – 1 Dead Lift @ 90% of 1 Rep Max   Then   1-2-3-4-4-3-2-1 – Burpee-Muscle Up **10 KB Swings Between Sets @ 32/24kg   To Finish   In Partners, Alternating – 5 Each x Banded Sprints

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5 x Hill Sprints Sprint Up, Walk Down   Then, Straight Into   2 Rounds – 150m Swim/Wade – 150m Sand Run