32 ADVANTAGE RD, HIGHETT 3190  
January 2015
 
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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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1 Rep Max Snatch   Then   1 Rep Max Clean And Jerk   Then   Every Minute On The Minute For Ten Minutes – 7 Clean And Jerks   Or   – 15 Wall Balls

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Rest Day

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5 x 8 Pistols Per Leg   Accrue 30 Strict Handstand Push Ups Between Sets   Then   For Time – 30 Back Squats @ 135/95lbs – 30 Chest To Bar Chin Ups – 20 Back Squats @ 185/125lbs – 20 Toes To Bar – 10 Back Squats @ 225/155lbs – 10 Muscle Ups   To Finish   – 1km Row

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5-5-3-3-1-1 Power Clean   10-10-10-10-10 Box Jumps Between Sets (Increasing Height)   Then   10 Minute AMRAP 2,4,6,8,10…..etc – Hang Power Cleans @ 165/105lbs – Double Unders x 5

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16 Minutes Every Odd Minute: 2 Front Squats (1 and 1/4) Every Even Minute: 30-45sec Broomstick Pass Throughs   Then   8 Minute AMRAP – 500m Row – 35 Burpee – Jumps (Over Weight Plates) – Max Reps Wall Balls

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5 Rep Max Strict Press   Then 2 x Max Reps Push Press @ 5RM Strict Press Weight   Accrue 40 Strict Chin Ups Between Sets   Then   25 Minute AMRAP – 15 Push Ups – 20 KB Swings @ 24/16kg – 250m Run

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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3 Rep Max Deficit Dead Lift   Then   1 Rep Max Full Snatch   Then   10 Rounds – 1 Minute: Max Cals Air Bike Or Max Distance Row   **Rest 1 Minute Between Rounds

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10 Rep Max, Then 1 Rep Max Bench Press   5 x 30sec Hollow Rocks Between Sets   Then   10-8-6-4-2 – Muscle Ups – Thrusters x 2 @ 95/65lbs – 10m Shuttle Runs x 3