32 ADVANTAGE RD, HIGHETT 3190  
November 2014
 
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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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1-1-1-1-1-1-1 Full Clean And Jerk   Then   30 Minute Partner AMRAP – 3km Row – 60 Clean And Jerks @ 135/95lbs – 30 Bar Muscle Ups   **Alternate Work/Rest As Needed

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Rest Day

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7 x 3 Banded Dead Lift   7 x 30 Double Unders Or Triple Under Practice Between Sets   Then   “Helen”   3 Rounds – 400m Run – 21 KB Swings @ 24/16kg – 12 Chin Ups

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3 Rep Max, Then 1 Rep Max Push Jerk   Split Jerk Practice And Shoulder Mobility Between Sets   Then   5 x 500m Row @ 0,5,10,15 and 20mins

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3-3-3-3-3 Back Squat   Accrue 30 Strict Chin Ups Or L-Chin Ups Between Sets   Then   10-9-8-7-6-5-4-3-2-1 – Back Squats @ 185/115lbs – Toes To Bar   Rest 2 Minutes   – 50 Burpees   Rest 2 Minutes   – 50 Wall Balls

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3-3-3-3-3 Hang Power Clean   5-5-5-5-5 Weighted Push Up Between Sets   Then   7 Rounds – 7 Hang Power Cleans @ 185/115lbs – 7 Cals Air Bike – 7 Ring Dips

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Park Soccer!

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Every Minute On The Minute For 10 Minutes – 2 Full Snatches   Then   For Time – 25 Toes To Bar – 50 Power Snatches @ 75/55lbs – 100 Double Unders – 50 Thrusters @ 75/55lbs – 25 Chin Ups

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Rest Day