32 ADVANTAGE RD, HIGHETT 3190  
August 2015
 
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5 Rounds (Not Timed) – 10m Barbell Walk (Increasing Weight) – 8 DB Bench Rows Per Arm – 10 Strict Handstand Push Ups   Then   4 Rounds – 250m/220m Ski Erg – 15 Cals Air Bike – 300m Row   **Rest As Needed Between Rounds

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

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3-3-2-2-1-1 Squat Clean   Mobilise Between Sets   Then   “2013 Battle Of The Bluff Event 3 – Triplet Chipper”   7 Minute AMRAP Complete As Many Rounds As Possible Of The Ascending Ladder 2,4,6,8,10…..etc – Thrusters @ 95/65lbs – Toes To Bar – Burpee – Side Jumps Over Bar   To Finish   – 1km Row

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Rest Day

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5 x 5 Strict Press   5 x 15 Weighted Abmat Sit Ups Between Sets   Then   3 Rounds – 1 Minute: Max Reps Push Press @ 115/75lbs – 1 Minute: Max Cals Air Bike – 1 Minute: Max Reps Muscle Ups   **30sec Rest Between Movements

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2-2-2-2-2-2-2 Power Snatch (Touch And Go)   Mobilise Between Sets   Then   20 Minute Partner AMRAP   As a pair, run as far as possible carrying one 20/14lb medicine ball between the pair. At the end of successive 400m intervals, the pair will perform 8,16,24,32,40 push ups total together…and so on.

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3-3-3-3-3 Back Squat   5 x 250m Ski Erg Between Sets   Then   3 Rounds – 15 Front Squats @ 155/105lbs – 20 KB Swings @ 32/24kg – 25 Wall Balls – 30 Cal Row

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2-2-2-2-2-2-2 Dead Lift   Accrue 40 Strict Handstand Push Ups Between Sets   Then   “Triangle Choke”   3 Minute AMRAP – 100 Double Unders – 25 Chin Ups – Max Reps Burpees   Rest 3 Minutes   3 Minute AMRAP – 25 Chin Ups – 20 Burpees – Max Reps Double Unders   Rest 3 Minutes   3 Minute AMRAP – 20 Burpees – 100 Double Unders – Max Reps Chin Ups

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

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3 x 3 Snatch Balance   Mobilise Between Sets   Then   10 Minute Partner AMRAP   Perform as many Power Snatches @ 135/95lbs as possible whilst partner completes a 250m Run. Change movements at the completion of the run. Score for total Snatches in the 10 minutes.