32 ADVANTAGE RD, HIGHETT 3190  
August 2014
 
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6 x 200m Sprints   **200m Slow Walk Recovery

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1-1-1-1-1 Full Clean And Split Jerk   1-1-1-1-1 Full Snatch   Then   For Time – 30 Overhead Squats @ 135/95lbs – 15 Muscle Ups

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Rest Day

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3 x 3 Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Then   5 Rounds – 7 Power Snatches @ 115/75lbs – 9 Chin Ups   Rest 3 Minutes   – 30 Burpees   Rest 3 Minutes   – 30 Burpees

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4-4-4 Push Jerk   3-3-3 Split Jerk   2-2-2 Back Rack Split Jerk   Shoulder Mobility Between Sets   Then   5 x 500m Row @ 0,5,10,15 and 20mins

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5 x 5 Back Squat   5 x 20 Hollow Rocks Between Sets   Then   15 Minute AMRAP – 5 Front Squats @ 165/105lbs – 10 Russian KB Swings @ 32/24kg – 15 Broad Jumps @ 1.5m/1m

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For Time – 200m Dog Sled @ 90/55lbs – 50 DB Snatches @ 20/10kg (25 Per Arm) – 50 Wall Balls – 200 Double Unders – 50 Chin Ups – 50 Ring Dips – 1km Row – 50m Overhead Walking Lunge @ 20/10kg Plate – 50 Burpees – 800m Run   **Complete movements in any order, partition work in any way.

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

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5-5-5 Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   10 Minutes To Find 3 Rep Max Power Clean And Push Jerk (Touch And Go)   Then   12 Minute AMRAP, In Teams Of 3   One athlete completes a 300m/250m Row whilst the 2 others complete 5 Clean And Jerks @ 135/95lbs, alternating work/rest. Rotate at the completion of the row.

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Rest Day