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

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“Amanda”   9-7-5 – Muscle Up – Full Snatch @ 135/95lbs   Then   10 Rounds x 30 Seconds – Max Reps Wall Balls @ 30/20lbs   **Rest 30 Seconds Between Rounds

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Rest Day

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5 x 800m Run @ 0,8,16,24 and 32mins   To Finish   “Triple Tabata Row” Penalty Calories On Air Bike   And/Or   Work On A Skill, Weakness Or Mobility

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5 x 5 Back Squat   5 x 10 Ring Rows Between Sets   Then   15 Minute AMRAP – 15 Strokes On Rower Sub 1:40/1:55 – 15 Thrusters @ 45/35lbs

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3 x 3 Dead Lift   5 x Max L-Sits Between Sets   Then   10 Minutes To Find 5 Rep Max Power Clean (Touch And Go)   Then   12 Minute AMRAP 3,6,9,12,15….etc – Power Cleans @ 135/95lbs – Box Jumps @ 24″/20″ – Toes To Bar

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5-5-3-3-1-1 Push Jerk   10-10-10-10-10 Bent Over Barbell Rows Between Sets   Then   3 Rounds – 2 Minutes: Max Cals Air Bike – 2 Minutes: Max Reps Push Ups – 2 Minutes: Max Reps KB Swings @ 24/16lbs   **Rest 30 Seconds Between Movements

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Park Soccer!