32 ADVANTAGE RD, HIGHETT 3190  
August 2015
 
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3 x 3 Dead Lift   5 x 250m Ski Erg Between Sets   Then   15 Minutes To Find 3 Rep Max Power Clean (Touch And Go)   Then   12 Minute AMRAP – 5 Power Cleans @ 135/95lbs – 50 Double Unders – 3 Muscle Ups

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5-5-5-5-5 Strict Press   Shoulder Mobility Between Sets   Then   10-9-8-7-6-5-4-3-2-1 – Handstand Push Ups   **10 x 10m Shuttle Runs After Each Set   Then   10-9-8-7-6-5-4-3-2-1 – Burpees   **10 Cal Row After Each Set

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Rest Day

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5 x 5 Back Squat   Pick A Skill Or Weakness To Work On Between Sets   Then   “Winter Mayhem Event 1 – Mayhem Chipper”   For Time – 40/30 Cal Row – 35 Wall Balls – 30 Box Jump Overs @ 30″/24″ – 25 KB Swings @ 32/24kg – 20 Toes To Bar

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Rest Day

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3 x 3 Power Clean   5 x 250m Ski Erg Between Sets   Then   3 Rounds – 15 Power Cleans @ 135/95lbs – 15 Burpees   To Finish   5 x 20m Partner Band Sprints

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20 Minutes – Every Odd Minute: 4 Strict Handstand Push Ups – Every Even Minute: 8 Bent Over Barbell Rows   Then   “Sofa”   For Time – 250 Double Unders   **For each mistake/break perform one burpee, accumulated at the end. Clock stops at the completion of final burpee.   To Finish   10-15 Minutes To Work On Push Jerk Or Split Jerk Technique

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5-5-3-3-1-1 Front Squat   Accrue 40 Strict Chin Ups Between Sets   Then   20 Minute Partner AMRAP – 200 Wall Balls – 150 KB Swings @ 24/16kg – 100 Box Jump Overs @ 24″/20″ – 50 Toes To Bar – 25 Muscle Ups   **Partition work as required, alternate work/rest.

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3 x 3 Dead Lift   Accrue 50 Ring Dips Between Sets   Or   15 Minute AMRAP – 10 Dead Lifts @ 225/155lbs – 10 Ring Dips   Then   5 Rounds – 300/270m Row – 10 Burpees   **Rest 1 Minute Between Rounds   To Finish   Accrue 3 Minutes Of Plank Or 100 Hollow Rocks

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Rest Day