32 ADVANTAGE RD, HIGHETT 3190  
May 2014
 
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20 Minutes To Find 1 Rep Max Full Snatch   Then   20 Minutes To Find 1 Rep Max Full Clean And Split Jerk   Then   4 Person Team Relay, Each Athlete Completes: – 80m Dog Sled @ 80/45lbs – 350m Row – 400m Run   **Work through each movement in order. Move to the next movement as a team after the last athlete finishes.

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Rest Day

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4 x 8 Strict Press   Accrue 40 Strict Chin Ups Between Sets   Then   25 Minute AMRAP 10, 20, 30, 40….etc – Chest To Overheads @ 95/65lbs – Box Jumps @ 30″/24″ – Ring Dips – Row For Calories

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5 x 5 Overhead Squat   Shoulder And Hip Mobility Between Sets   Or   Catch Up On A Back Squat Day   Then   For Time – 30 Cal Air Bike – 40 Overhead Squats @ 115/75lbs – 50 Wall Balls

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3 x 10 Floor Or Bench Press   5 x 20 Resistance Band Rows Between Sets   Then   In Partners – 800m Run Buy In Together, Then 10 Rounds – 35 Double Unders – 7 Burpee – Box Jumps @ 24″/20″, Then – 800m Run Check Out Together   **Alternating Rounds, Work/Rest   To Finish   3 x Max Unbroken Muscle Ups Or Muscle Up Practice/Progressions   **Rest As Needed Between Efforts

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3 x 3 Squat Clean   Accrue 30 Strict Handstand Push Ups Between Sets   Then   15 Minute AMRAP – 5 Thrusters @ 135/95lbs – 10 Toes To Bar – 15 KB Swings @ 24/16kg

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Swimming Technique Workshop   Then   Every 2 Minutes For 4 Rounds – 100m Swim   Then   12 Minute AMRAP – 25m Swim – 10 Burpees   **Finish the round when the time cap is reached.

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5 x 3 Power Snatch   Or   Catch Up On A Back Squat Day   Then   20 Minute AMRAP In teams of 4, rotate in order through the stations: – Goblet Squat @ 24/16kg KB – Burpee – 40m Dog Sled @ 80/45lbs – Rest   At the completion of the sled, move to the next exercise. At minute 0, 5, 10, 15 and 20, complete a 250m run as a team.

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Rest Day

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5-5-3-3-1-1-1 Hang Power Clean   7 x 5 KB Seesaw Press Per Arm Between Sets   Then   14 Minute Partner AMRAP – 3 Hang Power Cleans @ 185/115lbs – 3 Muscle Ups – 6 Toes To Bar   **Alternating Rounds, Work/Rest