32 ADVANTAGE RD, HIGHETT 3190  
September 2015
 
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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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3 Rep Max Muscle Snatch   5 x 1 Minute Air Bike Between Sets   Then   3-3-3-3-3 Power Snatch   Then   5 Rounds – 10 DB Snatches Alternating Arms @ 40/25kg – 5 Bar Muscle Ups

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Rest Day

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6 Rounds (Alternating Every 90sec) – 3 Dead Lifts – 5 Strict Handstand Push Ups   Then   5 Rounds – 12 Dead Lifts @ 155/105lbs – 10 Bar Facing Burpees – 12 Chin Ups

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5 x 800m Runs @ 0,8,16,24 and 32mins   Then   5 x 40sec Weighed Planks @ 0,2,4,6,8mins

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1 Rep Max Clean And Jerk   Accrue 40 Strict Chin Ups Between Sets   Then   “Open Workout 13.4″   7 Minute AMRAP 3,6,9,12,15,18….etc – Clean And Jerks @ 135/95lbs – Toes To Bar   To Finish   Handstand Walk Practice

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10 Rep Max Back Squat   5 x 20 Ring Dips Between Sets   Then   For Time – 15 Front Squats @ 135/95lbs – 15 KB Swings @ 24/16kg – 500m Row – 12 Front Squats @ 135/95lbs – 12 KB Swings @ 24/16kg – 400m Row – 9 Front Squats @ 135/95lbs – 9 KB Swings @ 24/16kg – 300m Row – 6 Front Squats @ 135/95lbs – 6 KB Swings @ 24/16kg […]

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

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3-3-2-2-1-1 Snatch Pulls   Then   Every 40 Seconds For 10 Minutes – 1 Squat Snatch   Then   11 Minute AMRAP – 5 Handstand Push Ups – 7 Overhead Squats @ 115/75lbs – 9 Box Jumps @ 24″/20″

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Rest Day