32 ADVANTAGE RD, HIGHETT 3190  
2015
 
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16 Minutes Every Odd Minute: 2 Power Snatches Every Even Minute: 4 Pistols Per Leg   Then   12 Minute AMRAP 1,2,3,4,5,6…etc – Overhead Squats @ 115/75lbs – Bar Facing Burpees

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Rest Day

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“Open Workout 15.3″   14 Minute AMRAP – 7 Muscle Ups – 50 Wall Balls – 100 Double Unders

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Rest Day

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3-3-3-3-3 Push Jerk   5 x 50 Double Unders Between Sets   Then   In Teams Of 3, 10 Minutes: Max Cals Air Bike 10 Minutes: Max KB Swings @ 24/16kg 10 Minutes: Max Weighted Plank @ 20/15kg Plate   **Only 1 athlete works at any one time. Change as required.

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5-5-5-5-5 Back Squat   10-10-10-10-10 Bent Over Barbell Rows Between Sets   Then   3 Rounds x 4 Minutes – 600/500m Row – Max Reps Full Cleans 165/105lbs   **Rest 4 Minutes Between Rounds

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5 x 5 Dead Lift   5 x 5 Push Press Between Sets   Then   7 Rounds (15 Minute Time Cap) – 7 Push Jerks @ 155/105lbs – 7 Box Over Jumps @ 24″/20″ – 7 Toes To Bar

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Rest Day

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Rest Day

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“Open Workout 15.2″   0:00-3:00, 2 Rounds – 10 Overhead Squats @ 95/65lbs – 10 Chest To Bar Chin Ups   3:00-6:00, 2 Rounds – 12 Overhead Squats @ 95/65lbs – 12 Chest To Bar Chin Ups   6:00-9:00, 2 Rounds – 14 Overhead Squats @ 95/65lbs – 14 Chest To Bar Chin Ups…etc   **Follow the same protocol until the 2 Rounds are not completed in the require time.