32 ADVANTAGE RD, HIGHETT 3190  
October 2015
 
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5-3-1 Full Snatch   5 x 1 Minute Squat Holds Between Sets   Then   30 Minute Partner AMRAP – 3000m/2700m Row – 90 Snatches @ 135/95lbs – 30 Bar Muscle Ups   **Alternate work/rest, partition work as required.

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Rest Day

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3 x 3 Dead Lift   Or   3 x 3 Back Squat   5 x 1 Minute Planks Between Sets   Then   3 Rounds – 10 Back Squats @ 185/115lbs – 60m Prowler Push – 10 Dead Lifts @ 225/155lbs   **Rest As Required Between Rounds

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20 Minutes – Every Odd Minute: 5 Strict Handstand Push Ups – Every Even Minutes: 5 Strict Chin Ups   Then   5 Rounds (12 Minute Time Cap) – 15 Toes To Bar – 15 Wall Balls – 45 Double Unders

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15 Minutes To Practice Clean And Jerk Technique   Then   “Grace”   For Time – 30 Clean And Jerks @ 135/95lbs   Then   3 Rounds – 150m Sandbag Carry @ 60/30kg – 20 Step Ups @ 30″/24″ Alternating Legs

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3-3-3-3-3 Front Squat   5 x 15 Ring Dips Between Sets   Then   13 Minute AMRAP – 21 Overhead Squats @ 115/75lbs – 42 Cal Row – 15 Overhead Squats @ 115/75lbs – 30 Cal Row – 9 Overhead Squats @ 115/75lbs – 18 Cal Row – Max Reps Burpee – Jumps To Touch (Chin Up Bar)

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

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5-5-3-3-1-1 Hang Power Snatch   Max Height Box Jump Between Sets   Then   10 Rounds – 9 Chin Ups – 11 Thrusters @ 75/55lbs – 13 Strokes On Rower Sub 1:40/1:55   **On a running clock, start rounds every two minutes. Workout is finished once a round cannot be completed inside the required time. A minimum of 7 rounds must be completed.

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Rest Day

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5 x 5 Strict Press   5 x 40m DB Farmers Walk Between Sets (Increasing Weight)   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest