32 ADVANTAGE RD, HIGHETT 3190  
February 2014
 
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20 Minutes – Every Odd Minute: 3 x 1+1/4 Front Squats – Every Even Minute: 5 Strict Handstand Push Ups   Then   Every Minute On The Minute – 7 Thrusters @ 75/55lbs – 7 Chin Ups – 7 Burpees   Keep going until you fail to complete the required reps in any given minute. Score for total rounds and reps. When you fail, complete a minimum of 7 rounds if you haven’t already done […]

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Rest Day

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5 Rep Max Strict Press 3 Rep Max Push Press 1 Rep Max Push Jerk   3 x 8 Pistols Per Leg Between Sets   Then   3 Rounds – 400m Run – 10 Muscle Ups

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3 x 3 Power Snatch   Mobilise Between Sets   Then   1 Round – 30 Snatches @ 95/65lbs – 1km Row – 30 Snatches @ 95/65lbs

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5 x 5 Back Squat   5 x 1 Minute 10ft/6ft Slosh Pipe Hold Overhead Between Sets   Then   5 Rounds (15 Minute Time Cap) – 10 Toes To Bar – 20 KB Rack Squats @ 2 x 24/16kg – 30 Double Unders

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3 Rep Max Dead Lift   5 x Max L-Sits Between Sets   Then   1 Rep Max Hang Power Clean   Then   12 Minute AMRAP – 3 Hang Cleans @ 205/135lbs – 6 Box Over Jumps @ 24″/20″ – 9 Push Ups

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5 Rounds – 20 Burpees – 150m Swim/Wade – 150m Sand Sprint   **Rest 2 Minutes Between Rounds

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3 Rep Max Overhead Squat (Including Long Set)   Mobilise Between Sets   Then   30 Minute Partner AMRAP – 3000m Row – 75 Overhead Squats @ 135/95lbs – 30 Muscle Ups   **Alternate Work/Rest As Required