32 ADVANTAGE RD, HIGHETT 3190  
June 2014
 
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5 x 5 Push Press   5 x 15 Cal Row Between Sets   Then   2 Rounds – 2 Minutes Max Reps Double Unders – 2 Minutes Max Reps Burpees – 2 Minutes Max Calories Air Bike   **Rest 6 Minutes Between Rounds

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5 x 5 Back Squat   5 x 15 Toes To Bar Between Sets   Then   15 Minute AMRAP – 10 Front Rack Barbell Step Lunges Alternating Legs @ 135/95lbs – 10 Chest To Bar Chin Ups – 10 Hand Release Push Ups

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Rest Day

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5 x 3 Snatch Balance   Hip And Shoulder Mobility Between Sets   Then   10 Minute AMRAP 1,2,3,4,5,6…etc – Power Snatch @ 135/95lbs – Muscle Up

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Rest Day

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“2014 Regionals Event 6″   For Time – 50 Cal Row – 50 Box Over Jumps 24″/20″ – 50 Dead Lifts @ 180/120lbs – 50 Wall Balls – 50 Ring Dips – 50 Wall Balls – 50 Dead Lifts @ 180/120lbs – 50 Box Over Jumps 24″/20″ – 50 Cal Row

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7 x 3 Front Squat (1 and 1/4)   Then   10 Minutes – Every Odd Minute: 10 Toes To Bar – Every Even Minute: 10 Thrusters @ 95/65lbs   To Finish   25-20-15-10-5 – 10m Shuttle Run   **Rest 1 Minute Between Rounds

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2-2-2-2-2-2-2 Split Jerk   5 x 1 Minute Planks Between Sets   Then   21-15-9 – Push Press @ 115/75lbs – Burpees   Rest 3 Minutes   21-15-9 – KB Swings @ 32/24kg – Abmat Sit Ups x 2

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3 x 3 Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Then   10-8-6-4-2 – Power Cleans @ 225/155lbs – Double Unders x 5   To Finish   50 Chin Ups

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