32 ADVANTAGE RD, HIGHETT 3190  
January 2015
 
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3-3-3-3-3 Clean Pulls   Then   1-1-1-1-1 Power Clean   Then   “2011 Open Workout 11.5″   20 Minute AMRAP – 5 Power Cleans @ 145/100lbs – 10 Toes To Bar – 15 Wall Balls

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16 Minutes Every Odd Minute: 3 Front Squats Every Even Minute: 4 Muscle Ups   Then   3 Rounds x 5 Minutes – 1km/800m Row – Max Reps Double Unders   **Rest 5 Minutes Between Rounds

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3 Rep Max Power Snatch   5 x 20 Abmat Sit Ups Between Sets   Then   “2013 Open Workout 13.1″   17 Minute AMRAP – 40 Burpees – 30 Snatches @ 75/45lbs – 30 Burpees – 30 Snatches @ 135/75lbs – 20 Burpees – 30 Snatches @ 165/100lbs – 10 Burpees – Max Reps Snatches @ 210/120lbs   **Burpees are jump to touch target 6″ above max reach.

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Park Soccer!

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5 x 3 Back Squat   5 x 1 Minute Planks Between Sets   Then   10-8-6-4-2 – Back Squats @ 275/185lbs – Muscle Ups

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Rest Day

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2-2-2-1-1-1 Full Clean   5 x 50 Double Unders Or Practice Between Sets   Then   10 Minute AMRAP – 3 Full Cleans @ 185/115lbs – 6 Chest To Bar Chin Ups – 9 Ring Dips   To Finish   3 Rounds – 1 Minute: Max Distance Row   **Rest As Required Between Rounds

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5 x 10 Strict Press   Work On Any Kipping Movement Between Sets   Then   20 Minute Partner AMRAP – 60 Wall Balls – 60 Burpees – 60 x 10m Shuttle Runs   **Alternating work/rest in 30sec intervals.

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5-3-1 Overhead Squat   5 x 10 Single Arm DB Rows Between Sets   Then   5 Rounds – 10 Overhead Squats @ 135/95lbs – 10 Box Over Jumps @ 24″/20″ – 10 Russian KB Swings @ 32/24kg

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3 Rep Max Dead Lift   Accrue 50 Push Ups Between Sets   Then   In Partners, 6 Rounds Each Of – 3 Dead Lifts @ 345/225lbs – 200m Row   **Alternate Work/Rest Between Rounds   To Finish   3 Rounds – 1 Minute: Max Cals Air Bike   **Rest As Required Between Rounds