32 ADVANTAGE RD, HIGHETT 3190  
June 2014
 
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Rest Day

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In partners with a continuously running clock, complete:   – 250 Burpees – 4000m Row – 5000m Run   Partition in any way, only one partner may work at a time. (50 Minute Time Cap)

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20 Minutes To Find 1 Rep Max Of The Complex Deadlift – Power Clean – Squat Clean (Touch And Go)   Or 3 x 3 Dead Lift   Then   15 Minute AMRAP – 10 Squat Cleans @ 135/95lbs – 10 Ring Dips – 10 Burpees

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3-3-3 Strict Press 3-3-3 Push Press 3-3-3 Push Jerk   Then   50-40-30-20-10 – Row For Calories – KB Swings @ 24/16kg **250m Run After Each Round

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20 Minutes Every Odd Minute – 3 Standing Box Jumps @ 40″/30″ Every Even Minute – 5 Strict Chin Ups   Then   8 Minute AMRAP In Teams of 3 – Alternating Dog Sled Pulls @ 70/45lbs   Rest 3 Minutes   7 Minute AMRAP In Teams Of 3 – Alternating Double Unders   Rest 3 Minutes   6 Minute AMRAP In Teams Of 3 – Alternating Bar Muscle Ups

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Rest Day

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3 x 3 Full Snatch or Practice Power Snatch And/Or Overhead Squat   Hip And Shoulder Mobility Between Sets   Then   12 Minute AMRAP – 12 Back Squats @ 135/95lbs – 12 Toes To Bar

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Rest Day

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2-2-2-2-2 Dead Lift   5 x 20sec Weighted Plank Between Sets   Then   5 Rounds – 3 Hang Power Clean And Jerk @ 185/115lbs – 6 Muscle Ups – 10m Handstand Walk

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5 x 10 Bent Over Barbell Rows   5 x 15 Wall Balls @ 30/20lbs Between Sets   Then   5 x 500m Row @ 0, 5, 10, 15 and 20mins