32 ADVANTAGE RD, HIGHETT 3190  
March 2016
 
---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

5-5-3-3-1-1 Push Jerk   5 x 8 Pistols Per Leg Between Sets   Then   5-7 Rounds – 40m Dog Sled @ 90/55lbs – 10 Push Presses @ 115/80lbs – 7 Burpees   **Rest As Required Between Rounds

---------------------------------------------------------------------

3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   “2013 Battle Of The Bluff Event 4 – Snatch-Row”   12 Minutes – 20 Snatches @ 65/35lbs (hang) – 15/12 Cal Row – 16 Snatches @ 95/55lbs – 15/12 Cal Row – 12 Snatches @ 115/70lbs – 15/12 Cal Row – 8 Snatches @ 135/85lbs – 15/12 Cal Row – 4 Snatches @ 155/105lbs – Then Row for Max […]

---------------------------------------------------------------------

7 Rounds – 1st Minute: 3 Back Squats – 2nd Minute: 6 Strict Chin Ups   Then   15 Minute AMRAP – 8 Front Squats @ 135/95lbs – 10 Box Jumps @ 24″/20″ – 250m Run

---------------------------------------------------------------------

3 x 7 Strict Press   3 x 10 Bent Over Barbell Rows Between Sets   Then   6 Rounds – 1st Minute: 15 Push Ups – 2nd Minute: 15 Cals Air Bike – 3rd Minute: 15 KB Swings @ 32″/24″ – 4th Minute: Rest   **Add 1 Rep To Each Movement Every Round

---------------------------------------------------------------------

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

---------------------------------------------------------------------

“Open Workout 16.2″   For Time – 25 Toes To Bar – 50 Double Unders – 15 Squat Cleans @ 135/85lbs (4 Minute Cut Off) – 25 Toes To Bar – 50 Double Unders – 13 Squat Cleans @ 185/115lbs (8 Minute Cut Off) – 25 Toes To Bar – 50 Double Unders – 11 Squat Cleans @ 225/145lbs (12 Minute Cut Off) – 25 Toes To Bar – 50 Double Unders – 9 Squat […]

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

30 Minutes To Find 1 Rep Max Clean And Jerk   Then   10 Minute AMRAP – 6 Power Cleans @ 135/95lbs – 8 Cal Row – 10 Wall Balls   Then, Straight Into   3 Minutes – Max Reps Muscle Ups

---------------------------------------------------------------------

7 x 3 Push Press   5 x 300m Ski Erg Between Sets   Then   20-16-12-8-4 – KB Swings @ 24/16kg – Box Jump Overs @ 24″/20″ **250m Run After Each Round