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

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7 Rounds – 1st Minute: 3 Power Cleans – 2nd Minute: 10 Toes To Bar   Then   – 5km Run

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Rest Day

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3-3-3-3-3 Front Squat   5 x 12 Chest To Bar Chin Ups Between Sets   Then   4 Rounds – 25 Wall Balls – 15 Cals Air Bike – 15 Thrusters @ 95/65lbs   **Rest 1 Minute Between Rounds

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3 Rep Max Dead Lift   5 x 10 Weighted Sit Ups Between Sets   Then   15 Minutes To Find 3 Rep Max Snatch (Touch And Go)   Then   “Open Workout 12.2″   10 Minutes – 30 Snatches @ 75/45lbs – 30 Snatches @ 135/75lbs – 30 Snatches @ 165/100lbs – Max Reps Snatches @ 210/120lbs

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5-5-3-3-1-1 Push Press   Upper Body Mobility Between Sets   Then   5 x 1 Minute Max Reps Burpees   Then   5 x 1 Minute Row For Distance   **Rest 2 Minutes Between Each Working Set

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5 x 5 Back Squat   5 x 15 Push Ups Between Sets   Then   12 Minute AMRAP – 32 Double Unders – 8 Overhead Squats @ 135/95lbs – 4 Muscle Ups

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

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1 Rep Max Power Clean, And 1 Rep Max Squat Clean   Accrue 30 Strict Handstand Push Ups Between Sets   Then   30-20-10 – Power Cleans @ 135/95lbs – Toes To Bar

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Rest Day