32 ADVANTAGE RD, HIGHETT 3190  
May 2016
 
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5-5-5-5-5 Back Squat   Dead Ball Squat Clean Technique And Overhead Mobility Between Sets   Then   10-9-8-7-6-5-4-3-2-1 – Overhead Squats @ 115/80lbs – Chest To Bar Chin Ups   Then   10-9-8-7-6-5-4-3-2-1 – Dead Ball Squat Cleans @ 45/35kg – Toes To Bar

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5 x 5 Push Press   8-8-8-8-8 Bent Over Barbell Row   Then   For Time – 300m Row – 30 Wall Balls – 20 Burpees – 50 Double Unders   Rest 3 Minutes   – 50 Double Unders – 20 Burpees – 30 Wall Balls – 300m Row

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Rest Day

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3 x 3 Squat Clean   5 x 50 Double Unders Between Sets   Then   10 Minute AMRAP – 5 Squat Cleans @ 215/125lbs – 5 Muscle Ups – 4 Squat Cleans @ 225/135lbs – 4 Muscle Ups – 3 Squat Cleans @ 235/145lbs – 3 Muscle Ups – 2 Squat Cleans @ 245/155lbs – 2 Muscle Ups – 1 Squat Clean @ 255/165lbs – 1 Muscle Up

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Rest Day

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On 1min 30 Intervals: – 10 x 20m Banded Sprints In Partners, Then – 10 x 30sec Hollow Holds   Then   20 Minute Partner AMRAP – 100 Burpees (Alternating 5′s) – 20 x 40m Dead Ball Carries @ 75/55kg (Alternating Each Rep)   **Dead Ball Carries must be dropped at 20m turnaround and re-cleaned on opposite arm.

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3-3-3-3-3 Pause Back Squats   Accrue 30 L-Sit Chin Ups Between Sets   Then   20 Minute AMRAP, In Teams Of 3 Or 4 – 10 Hang Power Cleans @ 155/105lbs – 15 Wall Balls @ 30/20lbs – 10/8 Cals Air Bike   **Follow the athlete in front. Each athlete must wait for the movement ahead to be clear before moving on.

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5 x 5 Strict Press   3 x 8 DB Bench Rows Per Arm Between Sets   Then   5 Rounds – 15 Handstand Push Ups – 15 x 10m Shuttle Runs – 15 Box Jumps @ 24″/20″

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10-10-10 Dead Lift   5 x 15 Strict Ring Dips Between Sets   Then   “Row, Row, Row, Burpee”   For Time – 1km Row, Equal Rest   – 1km Row, Equal Rest   – 1km Row, Equal Rest   – 50 Burpees

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