32 ADVANTAGE RD, HIGHETT 3190  
August 2014
 
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5 Rep Max, 3 Rep Max and 1 Rep Max Thruster   5 x Max Reps Muscle Ups Between Sets   Then   12 Minute AMRAP – 12 Split Jerks, Alternating Legs @ 115/75lbs – 12 Burpees – 12 Knees To Elbows   To Finish   – 800m Farmer’s Walk @ 2 x 24/16kg KBs

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Rest Day

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Accrue 30 Back Squats @ 80% Of Known 1RM   Accrue 30 Strict Handstand Push Ups Between Sets   Then   3 Rounds, In Teams Of 3 – 300/250m Row – 15 Burpee – Jumps Onto Plate – 15 Box Over Jumps @ 24″/20″ – 20 x 10m Shuttle Runs   **Work through movements in order, relay style. Each athlete must wait for the movement in front to be cleared by the athlete before.

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Rest Day

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16 Minutes Every Odd Minute: 3 Power Cleans Every Even Minute: 10 Push Ups   Then   10-8-6-4-2 – Power Clean And Jerks @ 155/105lbs – Muscle Ups

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5 x 5 Front Squat   5 x 10 Banded Rows Between Sets   Then   4 Rounds – 30 Wall Balls – 400m Run   **Rest 2 minutes between rounds.

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6 x 5 Push Press   5 x 5 Single Leg Box Jumps Per Leg Between Sets   Then   21-15-9 – Push Press @ 115/75lbs – Toes To Bar   To Finish   8 Minute AMRAP In Teams Of 3 – 40m Dog Sled @ 90/55lbs   **Complete sleds in order, relay format.

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12 Minutes Every Odd Minute: 3 Dead Lifts Every Even Minute: 30 Double Unders   Then   For Time (12 Minute Time Cap) – 150 KB Swings @ 24/16kg   **Complete 4 Burpees at the end of each minute.   To Finish   12 Minute AMRAP In Teams Of 3 – 300m/250m Row   **Complete rows in order, relay format.

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2 x 800m Run   2 x 400m Run   2 x 200m Run

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5-5-3-3-1-1 Overhead Squat   5 Rep Max Weighted Chin Up Between Sets   Then   “Battle Of The Bluff 2013 – Final”   3 Rounds – 21 Wall Balls – 14 Overhead Squats @ 115/75lbs – 7 Muscle Ups/Burpee – Chest To Bar Chin Ups