32 ADVANTAGE RD, HIGHETT 3190  
April 2014
 
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6-6-6 Strict Press   4-4-4 Push Press   2-2-2 Push Jerk   Shoulder Mobility Between Sets   Then   21-15-9 – Push Press @ 65/45lbs – Burpee – KB Swing @ 24/16kg

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7 x 5 Back Squat @ 80% Of 1RM + 20/15lbs   Then   For Time – 100m Dog Sled Buy In @ 90/55lbs   Then 9 Rounds – 9 Toes To Bar – 9 Box Jumps @ 24″/20″, Then   – 100m Dog Sled Check Out @ 90/55lbs

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2-2-2-2-2 Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Then   15 Minute AMRAP – 4 Clean And Jerks @ 165/105lbs – 4 Muscle Ups – 250m Row

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20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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5 x 7 Back Squat @ 75% of 1RM +20/15lbs   5 Rep Max Weighted Push Up Between Sets   Then   – 2 Minutes Burpee – Box Jumps @ 24″/20″ – 2 Minutes Calories Air Bike – 2 Minutes KB Swings @ 24/16kg – 2 Minutes 10m Shuttle Runs – 2 Minutes Front Squats @ 115/75lbs   **Rest 1 Minute Between Movements

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3 x 3 Power Snatch   Accrue 30 Strict Chin Ups Between Sets   Then   “Randy”   For Time – 75 Power Snatches @ 75/55lbs   Lest We Forget

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5 x 5 Push Jerk   5 x 1 Minute Planks Between Sets   Then   5 x 2 Minute Rounds – 15 Toes To Bar – 10 Push Jerks @ 135/95lbs – Then Row For Max Calories   **Rest 2 Minutes Between Rounds

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5 x 5 Front Squat   Then   20-16-12-8-4 – Thrusters @ 95/65lbs – Double Unders x 3

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3 x 3 Dead Lift   3 x 20 Cal Row Between Sets   Then   10 Minutes To Find 1 Rep Max Power Clean   Then   10 Minute AMRAP – 1,2,3,4,5…… Power Cleans @ 225/155lbs – 5 Chin Ups – 5 Ring Dips

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5-3-1 Floor Press   Then   In Teams Of 3, Work Through In Order – 150 Wall Balls – 150 KB Swings @ 24/16kg – 150 Burpees – 150 Abmat Sit Ups **At all times one athlete runs 250m while the other two complete as many reps as possible, alternating work/rest as necessary. Follow order when changing the running athlete.