32 ADVANTAGE RD, HIGHETT 3190  
September 2015
 
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3-3-3-3-3 Thruster   Mobilise Between Sets   Then   20 Minute AMRAP – 20 x 10m Shuttle Runs – 20 Wall Balls – 20 Cal Row   To Finish   – 100 Abmat Sit Ups

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   5 Rounds – 10 Power Cleans @ 155/105lbs – 10 Cals Air Bike – 5 Muscle Ups   **Approx Equal Rest Between Rounds

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5 x 5 Front Squat   5 x 250m Ski Erg Between Sets   Then   “Battle Of The Bluff 2012 Event 1″   3 Rounds – 15 KB Swings @ 24/16kg – 8 Burpee – Box Jumps @ 24″/20″, Then   – 540m Run, Then   3 Rounds – 15 KB Swings @ 24/16kg – 8 Burpee – Box Jumps @ 24″/20″

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5-5-5-5-5 Strict Press   Accrue 5 Minutes At The Bottom Of A Squat Between Sets (Upscale To Overhead Squat Hold)   Then   10 Minutes To Find 3 Rep Max Push Jerk   Then   15 Minute AMRAP – 10 Toes To Bar – 10 Shoulder To Overheads @ 95/65lbs – 10 Strokes On Rower Sub 1:40/1:55

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

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For 10 Minutes, Alternatively Perform: – 1 Power Clean In 1st 30sec – 1 Squat Clean In 2nd 30sec…And So On   Then   10-8-6-4-2 – Power Cleans @ 205/135lbs – Wall Balls x 2

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Rest Day

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3 Rep Max, Then 1 Rep Max Split Jerk   Accrue 40 Strict Chin Ups Between Sets   Then   21-15-9 – Shoulder To Overheads @ 115/75lbs – KB Swings @ 24/16kg   **Complete 400m Run After Each Round

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20 Minutes To Find 5 Rep Max Back Squat   Accrue 30 Muscle Ups Between Sets   Then   10 Minutes To Find 1 Rep Max Power Snatch   Then   4 Rounds – 80m Dog Sled @ 90/55lbs – 15 Power Snatches @ 95/65lbs – 15 Burpees   **On a running clock, commence rounds at 0,6,12 and 18 minutes.

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3-3-3-3-3 Rack Pulls   5 x 6 Hollow To Supermans Between Sets   Then   5 Minute AMRAP 1,2,3,4,5,6….etc – Toes To Bar – Double Unders x 4   Rest 3 Minutes   7 Minute AMRAP In Teams Of 3, Relay Format 3,5,7,9,11,13….etc – Box Jump Overs @ 24″/20″   **1 x 20m Shuttle Run After Each Round