32 ADVANTAGE RD, HIGHETT 3190  
June 2014
 
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8-8-6-6-4-4-2-2 Push Press   Accrue 40 Strict Chin Ups Between Sets   Then   4 Rounds x 4 Minutes – 500/420m Row – 15 Box Over Jumps @ 24″/20″ – Max Reps Strict Ring Dips   **Rest 2 Minutes Between Rounds

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Rest Day

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Work To 1 Rep Max Clean And Jerk   Then   10 Minute Partner AMRAP – Alternating Singles Clean & Jerk @ 90% Of 1RM   Then   20 Minute AMRAP – 100 Double Unders – 20 Front Squats @ 135/95lbs – 30 Push Ups – 40 Toes To Bar – 500m Row – 60 Burpees – Then Max Reps Muscle Ups

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Rest Day

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10 Rep Max Back Squat   5 x 10 Single Leg Box Jumps Between Sets   Then   5 Rounds – 500m Row – 400m Run

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5 x 3 Overhead Squat   5 x 1 Minute Plank Between Sets   Then   15 Minute AMRAP – 30 Overhead Walking Lunges @ 15/10kg Weight Plate – 20 Power Snatches @ 75/55lbs – 10 Weighted AB Mat Sit Ups @ 15/10kg Weight Plate

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16 Minutes Every Odd Minute: 3 Push Jerks Every Even Minute: 5 Bent Over Barbell Rows   Then   10,9,8,7,6,5,4,3,2,1 – Ring Dips 2,4,6,8,10,12,14,16,18,20 – Wall Balls

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3 Rep Max Dead Lift   Then   2 x Max Reps @ 80% of 3RM   5 x Max Reps Chin Ups Between Sets   Then   5 Rounds – 3 Hang Power Cleans @ 205/125lbs – 5 Burpee – Box Jumps @ 24″/20″ – 7 x 10m Shuttle Runs   To Finish   – 1000m Row

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Rest Day

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20 Minutes Every Odd Minute: 3 Back Squats Every Even Minute: 3 Handstand Push Ups   Then   – 30 Muscle Ups   **Performed In Singles On Cadence   Then   -100 Abmat Sit Ups   To Finish   Handstand Walk Practice