32 ADVANTAGE RD, HIGHETT 3190  
October 2014
 
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3-3-3-3-3 Cluster (Touch And Go)   5 x 15 Russian KB Swings Between Sets   Then   18 Minute AMRAP – 6 Thrusters @ 135/95lbs – 6 Muscle Ups – 40 Double Unders

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Rest Day

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Every Minute On The Minute For 10 Minutes – 3 Dead Lifts – 6 Push Ups   Then   5 Rounds – 12 Power Cleans @ 115/75lbs – 12 Toes To Bar – 12 Ring Dips   **5 Bar Facing Burpees must be performed whenever a break is taken during a set.

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45 Minute AMRAP 3,6,9,12,15,18,21….etc – Wall Balls – KB Swings @ 24/16kg – Burpees   **250m Run After Each Round

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5-5-3-3-1-1 Power Snatch   Shoulder Mobility Between Sets   Then   12 Minute AMRAP – 3 Power Snatches @ 155/100lbs – 6 Handstand Push Ups – 9 Box Jumps @ 30″/24″

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10 Rep Max Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   – 2km Row   Rest As Needed, Then   – 1 Mile Run

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Rest Day

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“The Seven”   7 Rounds – 7 Handstand Push Ups – 7 Thrusters @ 135/95lbs – 7 Knees To Elbows – 7 Dead Lifts @ 245/165lbs – 7 Burpees – 7 KB Swings @ 32/24kg – 7 Chin Ups

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Rest Day

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5 x 10 Bent Over Barbell Row   5 x 8 Pistols Per Leg Between Sets   Then   25 Minute Partner AMRAP – 240m Dog Sled @ 90/55lbs, Alternating 40m – 32 Cal Air Bike, Alternating 8′s – 16 Muscle Ups, Alternating 4′s   **Alternate Work/Rest