32 ADVANTAGE RD, HIGHETT 3190  
January 2016
 
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8 Rounds – 1st Minute: 3 Front Squats – 2nd Minute: 5 Strict Chin Ups   Then   12 Minute AMRAP – 5 Squat Clean And Jerks @ 165/110lbs – 7 Toes To Bar – 35 Double Unders

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3 x 10 Dead Lift   5 x 20 Ring Dips Between Sets   Then   5 Rounds – 1 Dead Lift – 40m Prowler Push – 1 Dead Lift – 100m Ski Erg   **On a running clock, start rounds @ 0,4,8,12 and 16mins.

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3-3-3-3-3-3 Push Jerk   5 x 20 Hollow Rocks Between Sets   Then   3 Rounds – 20 KB Snatches @ 24/16kg (10 Per Arm) – 15 Get Ups – 20 x 10m Shuttle Runs   **90sec Rest Between Rounds

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5 x 5 Back Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   20 Minute Partner AMRAP – 100 Wall Balls – 100 Back Squats @ 135/95lbs – 100 Cal Row   **Alternate work/rest, partition as required.

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Rest Day

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3 x 3 Power Snatch   5 x 15 Goblet Squats Between Sets (Increasing Weight)   Then   14 Minute AMRAP – 6 Back Squats @ 225/155lbs – 8 Box Jumps @ 24″/20″ – 10 KB Swings @ 24/16kg – 12 Cal Row

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Rest Day

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5-5-3-3-1-1 Push Jerk   5 x 50 Double Unders Between Sets   Then   20-16-12-8-4 – Overhead Squats @ 115/75lbs – Chin Ups – Push Ups

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“CF45″   5 x 1 Minute Max Distance Row   Then   5 x 1 Minute Air Bike (Lowest RPM)   Then   5 x 1 Minute Max Reps Burpees   **Rest 2 Minutes Between Each Effort

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3 Rep Max Dead Lift   Accrue 30 Muscle Ups Or Muscle Up Progressions Between Sets   Then   10 Rounds Each, In Partners – 3 Dead Ball Cleans @ 65/45kg – 4 x 20m Shuttle Runs   **Alternate work/rest, change at the end of each round.