32 ADVANTAGE RD, HIGHETT 3190  
February 2016
 
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3-3-2-2-1-1 Dead Lift   5 x 1 Minute Planks   Then   20 Minute Partner AMRAP Each Completes… – 300m Ski Erg – 400m Run – 500m Row   **Alternate Work/Rest

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5 x 5 Front Rack Step Lunges Per Leg (Alternating)   Accrue 30 Strict Handstand Push Ups Between Sets   Then   15 Minute AMRAP – 60 Wall Balls – 45 Toes To Bar – 30 Squat Cleans @135/95lbs – 15 Muscle Ups

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

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1 Rep Max Clean And Jerk   Shoulder Mobility Between Sets   Then   10 Minute AMRAP, In Teams Of 3 – Whilst 1 team member rows 250m, The other 2 complete as many Clean And Jerks @ 135/95lbs as possible on one bar. Only one athlete can lift at a time, the other rests but can sub in at any time. Rotate at completion of the 250m Row.   To Finish   3 Rounds […]

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Rest Day

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30 Power Snatches On Cadence, 1 Every 20 Seconds For 10 Minutes   Then   7 Rounds (18 Minute Time Cap) – 10 Dead Lifts @ 185/125lbs – 10 Wall Balls – 10 Toes To Bar

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5 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 8 Bent Over Barbell Rows – 3rd Minute: 8 Box Jump Overs – 4th Minute: 30sec Plank   Then   5 Minutes – Max Distance Air Bike   Rest 1 Minute   5 Minutes – Max Distance Ski Erg   Rest 1 Minute   5 Minutes – Max Distance Row

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3 x 5 Back Squat   5 x 15 Chest To Bar Chin Ups Between Sets   Then   15 Minute AMRAP – 5 Front Squats – 10 Ring Dips – 15 Cal Row   **Front Squat weight increases each round. Bar weights in lbs are: – 135/95 – 155/105 – 185/125 – 205/135 – 225/155 – 245/165 – 275/185 – 295/195

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5-5-3-3-1-1 Split Jerk   5 x 8 Pistols Per Leg   Then   4 x 3 Minute Rounds – 80m Dog Sled @ 90/55lbs – 15 KB Swings @ 32/24kg – Max Reps DB Snatch Alternating Arms @ 35/20kg   **Rest 90sec Between Rounds