32 ADVANTAGE RD, HIGHETT 3190  
March 2014
 
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3 x 5 Floor Press   5 x 1 Minute Squat Holds Between Sets   Then   5 Rounds – 400m Run – 500m Row

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Rest Day

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Open Workout 14.5   21-18-15-12-9-6-3 – Thrusters @ 95/65lbs – Bar Facing Burpees

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Rest Day

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3 Rep Max, Then 1 Rep Max Power Clean (3RM Touch And Go)   5 x 50 Double Unders As Fast As Possible Between Sets   Then   3 x 3 Minute Rounds – 300m Row – 10 x 10m Shuttle Runs – Then Max Reps Power Cleans @ 135/95lbs   **3 Minutes Rest Between Rounds

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5-3-1 Split Jerk   Handstand Walk Practice Between Sets   Then   16 Minute Partner AMRAP – 100 Burpees – 75 Thrusters @ 95/65lbs – 50 Burpees – 25 Thrusters @ 95/65lbs   **Alternate Work/Rest As Required

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5 x 15-20 Russian KB Swing   5 x 20sec Heavy Weighted Planks Between Sets   Then   5 Rounds – 5 Dead Lifts @ 315/205lbs – 7 Box Jumps @ 30″/24″ – 9 Chest to Bar Chin Ups

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9-6-3 – Back Squat – Weighted Chin Up – Weighted Push Up   Then   30 Minute AMRAP – 250m Run – 10 Burpees   **Rest 90 Seconds Between Rounds

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Rest Day

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Open Workout 14.4   14 Minute AMRAP – 60 Cal Row – 50 Toes To Bar – 40 Wall Balls – 30 Cleans @ 135/95lbs – 20 Muscle Ups   M: Wall Balls – 20lbs to 10ft F: Wall Balls – 14lbs to 9ft