32 ADVANTAGE RD, HIGHETT 3190  
May 2015
 
---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

3 Rep Max Overhead Squat (Including Long Set)   Accrue 75 Push Ups Or Handstand Walk Practice Between Sets   Then   15 Minute AMRAP – 40 Double Unders – 20 Thrusters @ 95/65lbs – 40 Double Unders – 20 KB Swings @ 24/16kg – 40 Double Unders – 20 Box Jumps @ 24″/20″ – 40 Double Unders – 20m Handstand Walk

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

3-3-2-2-1-1 Power Clean   5 x 20 Hollow Rocks Between Sets   Then   For Time – 27 Power Cleans @ 95/65lbs – 12 Muscle Ups – 21 Power Cleans @ 95/65lbs – 9 Muscle Ups – 15 Power Cleans @ 95/65lbs – 6 Muscle Ups – 9 Power Cleans @ 95/65lbs – 3 Muscle Ups

---------------------------------------------------------------------

5 x 5 Push Jerk   Shoulder Mobility Between Sets   Then   6 Rounds – 1 Minute: Max Wall Balls – 1 Minute: Rest – 1 Minute: Air Bike Holding 75/65rpm – 1 Minute: Rest

---------------------------------------------------------------------

Warm Up: – 1 Mile Run   Then   15 Minutes Of Hip Mobility   Then   20 Minute AMRAP – 6 Strict Handstand Push Ups – 8 Front Squats @ 155/105lbs – 10 x 10m Shuttle Runs

---------------------------------------------------------------------

For Time (15 Minute Time Cap) – 20 Dead Lifts @ 185/125lbs – 12 Chin Ups – 16 Dead Lifts @ 225/155lbs – 12 Chin Ups – 12 Dead Lifts @ 275/185lbs – 12 Chin Ups – 8 Dead Lifts @ 315/205lbs – 12 Chin Ups – 4 Dead Lifts @ 365/225lbs – 12 Chin Ups   Then   2 x 6 Minute AMRAPs – 5 Burpees – 10 Strokes On Rower Sub 1:30/1:45 – […]

---------------------------------------------------------------------

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

---------------------------------------------------------------------

3 Rep Max Thruster Or Cluster   5 x 150m Ski Erg Between Sets   Then   10-8-6-4-2 – Thrusters @ 135/95lbs – Double Unders x 5   To Finish   Accrue 50 Toes To Bar

---------------------------------------------------------------------

Rest Day