32 ADVANTAGE RD, HIGHETT 3190  
December 2014
 
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13 Minute Partner AMRAP – Hill Sprints   **Walk down recovery. Complete work and rest components together.   Then   3 Rounds – 20 Burpees – 150m Swim/Wade – 150m Sand Run

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16 Minutes Every Odd Minute: 4 Front Squats Every Even Minute: 4 Strict Handstand Push Ups   Then   10 Minutes To Find 1 Rep Max Full Clean   Then   10 Minute AMRAP 2,4,6,8,10…..etc – Full Cleans @ 135/95lbs – Double Unders x 5

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Rest Day

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5-5-5-5-5 Bench Press   Mobility Between Sets   Then   “Jade’s Joy”   3 Rounds – 90sec: Row (Target 460m/400m) – 90sec: 10m Shuttle Runs (Target 26/24) – 90sec: Old Air Bike (Target 11/10 Cals)   **60 second rest between movements. 5 Burpee penalty for every 10m under on Row, every 10m length under on Shuttle Run, every Cal under on Air Bike.

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   10 Minutes To Find 3 Rep Max Power Clean (Touch And Go)   Then   10 Minute AMRAP – 10 Power Cleans @ 95/65lbs – 10 Box Jumps @ 24″/20″ – 10 Toes To Bar

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5 x 5 Strict Press   Accrue 40 Strict Chin Ups Between Sets   Then   For Time – 500m Row – 20 Chest To Overheads @ 155/100lbs – 400m Row – 16 Chest To Overheads @ 155/100lbs – 300m Row – 12 Chest To Overheads @ 155/100lbs – 200m Row – 8 Chest To Overheads @ 155/100lbs – 100m Row – 4 Chest To Overheads @ 155/100lbs

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3 x 5 Back Squat   5 x 15 KB Swings Between Sets   Then   “2013 Battle Of The Bluff Final”   3 Rounds – 21 Wall Balls – 14 Overhead Squats @ 115/75lbs – 7 Muscle Ups

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Rest Day

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3 x 3 Snatch Balance   Accrue 50 Bar Dips Between Sets   Then   12 Minute Partner AMRAP – One athlete completes Max Reps Power Snatches @ 135/95 whilst partner runs 250m. Switch movements at completion of run. Scored for total reps.

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Rest Day