32 ADVANTAGE RD, HIGHETT 3190  
September 2015
 
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20 Minutes To Find 3 Rep Max Dead Lift   Then   5 Rounds – 500m Row – 12 Dead Lifts @ 275/185lbs

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20 Minutes – Every Odd Minute: 5 Strict Handstand Push Ups – Every Even Minutes: 30sec Of Hollow Rocks   Then   16 Minute AMRAP – 10 Chest To Bar Chin Ups – 10 KB Swings @ 24/16kg – 10 Hand Release Push Ups – 10 Cals Air Bike

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3-3-3-3-3 Back Squat   250m Ski Erg Between Sets   Then   8 Rounds (16 Minute Time Cap) – 8 Back Squats – 32 Double Unders   **All sets must be completed unbroken. If not, restart set from zero reps.

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

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3 x 3 Hang Squat Clean   Choose A Skill/Weakness To Work On Between Sets   Then   3 Rounds – 400m Run With Med Ball @ 20/14lbs – 7 Muscle Ups – 10 Hang Power Cleans @ 165/105lbs

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Rest Day

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5 Rep Max Strict Press   5 x 10 Chest To Bar Chin Ups Between Sets   Then   Complete As Many Rounds As Possible Of The Following @ 95/65lbs:   1st Minute: – 1 Thruster – 1 Push Jerk – 1 Overhead Squat   2nd Minute: – 2 Thrusters – 2 Push Jerks – 2 Overhead Squats   3rd Minute: – 3 Thrusters – 3 Push Jerks – 3 Overhead Squats….etc   **Continue until […]

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21-15-9 (12 Minute Time Cap) – KB Swings @ 24/16kg – Box Jump Overs @ 24″/20″   **80m Dead Ball Carry @ 55/35kg After Each Round (Drop And Re-Clean Ball At Each 20m Turnaround)   Then   For Time, In Partners (12 Minute Time Cap) – 200 Burpees   **Alternating 5′s And Work/Rest   Then   12 Minute Partner AMRAP – 250m Run   ** Alternate Work/Rest

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3 x 3 Dead Lift   5 x 10 Weighted Ring Dips Between Sets   Then   20 Minute Partner AMRAP – 10,20,30,40,50….etc Snatches @ 135/95lbs – 30 Toes To Bar – 30 Cal Row   **Alternate work/rest, partition as required.

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Every Minute On The Minute For 10 Minutes: – 2 Front Squats   Then   3 Rounds – 90sec: Wall Balls – 90sec: Double Unders – 90sec: Air Bike   **1 minute rest between movements. Air Bike score is lowest RPM registered during interval after 10sec lead in.