32 ADVANTAGE RD, HIGHETT 3190  
February 2015
 
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“Open Workout 15.1 and 15.1A”   9 Minute AMRAP – 15 Toes To Bar – 10 Dead Lifts @ 115/75lbs – 5 Power Snatches @ 115/75lbs   Then, Straight Into   6 Minutes To Find 1 Rep Max Clean And Jerk (9-15mins)

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Rest Day

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8-8-8-8-8 Back Rack Step Lunges Per Leg   5 x 20 Hollow Rocks Between Sets   Then   14 Minute AMRAP 20-16-12-8-4 – Front Squats @ 135/95lbs – Burpee – Box Jumps @ 24″/20″, Then   – Max Reps Bar Muscle Ups To 14min

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5-5-3-3-1-1 Hang Power Clean   Then   “DT”   5 Rounds – 12 Dead Lifts @ 155/105lbs – 9 Hang Power Cleans @ 155/105lbs – 6 Push Jerks @ 155/105lbs

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6 x 3 Back Squat (On 3 Minutes)   5 x 20 Abmat Sit Ups Between Sets   Then   15 Minute AMRAP – 10 Wall Balls @ 30/20lbs – 10 Cals Air Bike – 10m Handstand Walk

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5-5-3-3-1-1 Push Press   5 x 50 Double Unders Between Sets   Then   10 Minute AMRAP – 15 KB Swings @ 32/24kg – 15 Hand Release Push Ups – 15 Chin Ups   To Finish   2 x 60sec Row For Cumulative Max Distance   **Rest 2 Minutes Between Rounds

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

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30 Full Snatches On Cadence, 1 Rep Every 30 Seconds   Then   3 Rounds – 1 Minute: Ring Dips – 1 Minute: DB Snatches Alternating Arms @ 30/20kg – 1 Minute: Wall Balls – 1 Minute: Toes To Bar   **Rest 2 Minutes Between Rounds

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Rest Day

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3-3-3-3-3 Power Clean   5 x 1 Minute Planks Between Sets   Then   For 20 Minutes, In Teams Of 4 – Max Distance Dog Sled @ 90/55lbs (20m Turnaround) – Max Cal Row – Max Reps Burpee – Jumps Onto Plates (2 x 20kg)   **Only 1 athlete at each station at any given time. The 4th athlete will rest. Athletes can change stations or sub out for the resting athlete at any time. […]