32 ADVANTAGE RD, HIGHETT 3190  
January 2016
 
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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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3-3-3 Snatch Pulls   3-3-3 Snatch Balance Between Sets   Then   15 Minutes To Find 1 Rep Max Squat Snatch   Then   10 Minute AMRAP – 25 Power Snatches @ 75/55lbs – 100 Double Unders – 25 Chin Ups

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Rest Day

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3-3-3-3-3 Front Squat   5 x 15 Toes To Bar Between Sets   Then   3 Rounds – 90sec: Max Wall Balls – 90sec: Air Bike (Lowest RPM)   **Rest 1 Minute Between Each Movement

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   10 Rounds (18 Minute Time Cap) – 5 Power Cleans @ 155/105lbs – 9 Push Ups – 13 Cal Row

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20 Minutes To Find 8 Rep Max Back Squat   Then   For Time, In Teams Of 3 – 100 Cal Row – 100 Wall Balls – 100 KB Swings @ 24/16kg – 100 Box Jumps @ 24″/20″ – 100 Abmat Sit Ups – 100m Walking Lunge – 100 Burpees – 400m Run Together   **Only 2 team members can work at any one time, with one resting. Sub out athletes as required.

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5 x 5 Strict Press   10-10-10-10-10 Bent Over Barbell Rows Between Sets   Then   20 Minute AMRAP – 15 Push Presses @ 115/75lbs – 10 x 10m Shuttle Runs – 5 Muscle Ups   **Rest 1 Minute Between Rounds

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

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5-5-3-3-1-1 Power Snatch   Shoulder Mobility Between Sets   Then   3 Rounds – 10 Power Snatches @ 135/95lbs – 10 Box Jumps @ 30″/24″

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Rest Day