32 ADVANTAGE RD, HIGHETT 3190  
July 2014
 
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6 Rounds – 400m Run   **Rest up to 5 minutes between rounds and work on mobility   Then   For Time – 500m Row – 30 Box Over Jumps @ 24″/20″ – 30 KB Swings @ 24/16kg – 500m Row – 20 Box Over Jumps 24″/20″ – 20 KB Swings @ 24/16kg – 500m Row – 10 Box Over Jumps @ 24″/20″ – 10 KB Swings @ 24/16kg – 500m Row

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Rest Day

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4 Rounds For Strength – 3 Power Clean And Split Jerks, Immediately Into – 15 Wall Balls @ 30/20lbs   **Rest up to 4 minutes at the end of each round   Then   20 Minute AMRAP – 400m Run With Med Ball @ 20/14lbs – 40 Pistols – 30 Abmat Sit Ups – 20 Push Press @ 115/75lbs – 10 Bar Muscle Ups – 10m Handstand Walk

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Rest Day

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3 x 3 Full Clean   5 x 7 Box Jumps @ 40″/30″ Or Box Jump Technique Between Sets   Then   Buy In: 15 Clusters @ 135/95lbs, Then 6 Rounds – 5 Strict Chin Ups – 15 Push Ups, Then Check Out: 15 Clusters @ 135/95lbs

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10 Rep Max Back Squat   7 x 5 KB Seesaw Press Per Arm Between Sets   Then   3 Rounds – 100m Backward Sled Drag @ 55/35lbs (20m Turnaround) – 1km/850m Row   **Rest 4 minutes approx. between rounds

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2-2-2-2-2 Dead Lift   5 x 15 Toes To Bar Between Sets   Then   4 Minute Partner AMRAP – Burpees, Alternating 4′s   Rest 3 Minutes   3 Minute Partner AMRAP – Burpees, Alternating 3′s   Rest 2 Minutes   2 Minute Partner AMRAP – Burpees, Alternating 2′s   Rest 1 Minute   1 Minute Partner AMRAP – Burpees, Alternating 1′s   To Finish   Work On A Skill Or Weakness

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5-5-5-5-5 Overhead Squat   5 x 15 False Grip Ring Rows Between Sets   Then   12 Minute AMRAP 2,4,6,8,10…etc – Power Snatches @ 115/75lbs – Box Over Jumps @ 24″/20″ – Handstand Push Ups

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Rest Day

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12 Minutes Every Odd Minute: 2 Clusters Every Even Minute: 6 Strict Chin Ups   Then   9-7-5 – Clusters @ 165/105lbs – Muscle Ups