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

2-2-2-2-2 Snatch Pulls, Then   1 Rep Max Power Snatch   5 x 15 Toes To Bar Between Sets   Then   3 Rounds – 400m Run – 100 Double Unders – 10 Muscle Ups

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

Rest Day

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

5 Rounds For Strength – 6 Strict Handstand Push Ups – 10 Bent Over Barbell Rows – 20m Overhead Walking Lunge @ 20/10kg Plate   Then   10 Rounds – 1 Minute: Max Reps Wall Balls @ 30/20lbs   **Rest 1 Minute Between Rounds

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

5-5-5-5-5 Back Squat   5 x 300/250m Row Between Sets   Then   20 Minute Partner AMRAP – 8 x 20m Shuttle Runs – 10 Burpees   **Alternate work/rest, change at end of each round   To Finish   – 100 Abmat Sit Ups

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

3 x 3 Deficit Dead Lift   Accrue 75 Push Ups Between Sets   Then   15 Minutes To Find 1 Rep Max Hang Power Clean   Then   15 Minute AMRAP – 15 Hang Power Cleans @ 135/95lbs – 15 Box Jump Overs @ 24″/20″ – 15 Chin Ups

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

5 x 5 Strict Press   5 x 150m Ski Erg Between Sets   Then   2 Rounds – 90sec: Prowler Push – 90sec: KB Swings @ 24/16kg – 90sec: Cals Air Bike – 90sec: Thrusters @ 65/45lbs – 90sec: Cal Row   **30sec Rest Between Movements

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

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

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

5-5-5-5-5 Clean Pulls   Then   3 Rep Max, Then 1 Rep Max Squat Clean   Then   For Time, In Partners – 120 Wall Balls – 60 Power Cleans @ 135/95lbs – 80 Wall Balls – 40 Power Cleans @ 135/95lbs – 40 Wall Balls – 20 Power Cleans @ 135/95lbs   **Partition as required, alternate work/rest.

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

Rest Day

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

20 Minutes – Every Odd Minute: 4 Strict Handstand Push Ups – Every Even Minute: 30 Hold At Bottom Of Squat   Then   15 Minutes To Work On A Skill Or Weakness   Then   12 Minute Partner AMRAP – 250m Run   **Alternate Work/Rest