32 ADVANTAGE RD, HIGHETT 3190  
July 2014
 
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“DT”   5 Rounds – 12 Dead Lifts @ 155/105lbs – 9 Hang Power Cleans @ 155/105lbs – 6 Push Jerks @ 155/105lbs   Then   2 Rounds – 25 Cal Air Bike – 800m Run – 100 Double Unders   **Rest As Needed Between Rounds

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5-5-3-3-1-1 Back Squat   5 x 1 Minute Planks Between Sets   Then   12 Minute AMRAP 3,6,9,12,15….etc – Front Squats @ 185/115lbs – Handstand Push Ups

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Every Minute On The Minute For 12 Minutes – 2 Full Snatches   Then   For Time – 1km Row – 20 Toes To Bar – 30 Box Jumps @ 24″/20″ – 40 Bar Facing Burpees – 30 Box Jumps @ 24″/20″ – 20 Toes To Bar – 1km Row

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5-5-3-3-1-1 Strict Press   5 x 8 Pistols Per Leg Between Sets   Then   30-20-10 – Ring Dips – Air Squats – KB Swings @ 24/16kg – 10m Shuttle Runs

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Rest Day

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Every Minute On The Minute For 10 Minutes – 3 Power Snatches (Touch And Go)   Then   10 Minute AMRAP – 5 Power Snatches @ 135/95lbs – 5 Muscle Ups

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Rest Day

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5 x 3 Power Clean   5 x 1 Minute Planks Between Sets   Then   “Grace”   For Time – 30 Clean And Jerks @ 135/95lbs

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5 x 10 Bent Over Barbell Row   5 x 10 Weighted Strict Ring Dip Between Sets   Then   Every Minute On The Minute For 10 Mimutes – 15 Wall Balls @ 30/20lbs   Then   12 Minutes Every Odd Minute: 12 Cal Row Every Even Minute: 10 Toes To Bar

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5 x 5 Back Squat   5 x Max Reps Strict Press @ 95/65lbs Between Sets   Then   20 Minute AMRAP – 10 Push Jerk @ 155/105lbs – 10 Chin Ups – 10 Dead Lifts @ 155/105lbs   **At 3, 7, 11, 15 and 19 minute mark of workout, perform 50 Double Unders