32 ADVANTAGE RD, HIGHETT 3190  
October 2015
 
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30 Minutes To Find 1 Rep Max Clean And Jerk (Use Opposite Barbell)   Then   12 Minute AMRAP – 15 Wall Balls – 10 Hang Cleans @ 135/95lbs – 5 Muscle Ups   Rest 3 Minutes   – 30 Burpees   Rest 1 Minute   – 15 Burpees

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3 x 3 Dead Lift   5 x 15 Toes To Bar Between Sets   Then   5 Rounds – 15 Sandbag Dead Lifts @ 60/30kg – 50 Double Unders – 15 Cals Air Bike   **On a running clock, start rounds @ 0,4,8,12 and 16 minutes.

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5 x 5 Back Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   10 Minute AMRAP – 10 Front Squats @ 95/65lbs – 10 KB Swings @ 24/16kg – 10 Cal Row

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Rest Day

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1 Power Snatch Every 30 Seconds For 15 Minutes   Then   5 Rounds – 20 Wall Balls (20 Minute Time Cap) – 10 Hang Snatches @ 95/65lbs – 10 Chest To Bar Chin Ups

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Rest Day

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16 Minutes Every Odd Minute: 2 Split Jerks Every Even Minute: 2 Dead Ball Cleans   Then   5 Rounds – 16m Dead Ball Roll @ 65/45kg – 30sec Air Bike Sprint (Target 80/70 RPM) – 2 x Sandbag Move Over 30″ Box @ 60/30kg – 16m Dead Ball Carry @ 65/45kg   **On a running clock, start rounds at 0,4,8,12 and 16 minutes.

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10 Rep Max Back Squat   5 x 10 Weighted Push Ups Between Sets   Then   3 Rounds (25 Minute Time Cap) – 1km Row – 25 Overhead Squats @ 135/95lbs – 25 Wall Balls – 10 Muscle Ups

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5 Rounds (For Strength) – 15 Russian KB Swings – 40m Dog Sled (Increasing Weight)   Then   5 Rounds – 100m Ski Erg – 40m Dog Sled @ 90/55lbs – 8 Burpee – Jumps Over Plates   **On A Running Clock, Begin Rounds @ 0,4,8,12 and 16 Minutes

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3 x 3 Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Or   “Diane”   21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest